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Zucchini vs Bamboo shoot - In-Depth Nutrition Comparison

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Summary of differences between Zucchini and Bamboo shoot

  • Zucchini has more Vitamin C, however Bamboo shoot is higher in Copper, Vitamin B1, Potassium, Zinc, Vitamin B6, and Vitamin E .
  • Zucchini covers your daily need of Vitamin C 15% more than Bamboo shoot.
  • Zucchini has 6 times more Magnesium than Bamboo shoot. While Zucchini has 18mg of Magnesium, Bamboo shoot has only 3mg.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Bamboo shoots, raw.

Infographic

Zucchini vs Bamboo shoot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Zucchini
Zucchini
2
:
6
Bamboo shoot
Bamboo shoot
Contains more Calcium +23.1%
Contains more Magnesium +500%
Contains more Iron +35.1%
Contains more Phosphorus +55.3%
Contains more Potassium +104.2%
Contains less Sodium -50%
Contains more Zinc +243.8%
Contains more Copper +258.5%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +23.1%
Contains more Magnesium +500%
Contains more Iron +35.1%
Contains more Phosphorus +55.3%
Contains more Potassium +104.2%
Contains less Sodium -50%
Contains more Zinc +243.8%
Contains more Copper +258.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Zucchini
Zucchini
6
:
4
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +26.7%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +47.2%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +26.7%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +47.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Bamboo shoot
Bamboo shoot
Contains more Protein +114.9%
Contains more Carbs +67.2%
Contains more Other +57.9%
Equal in Fats - 0.3
Equal in Water - 91
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Protein +114.9%
Contains more Carbs +67.2%
Contains more Other +57.9%
Equal in Fats - 0.3
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Bamboo shoot
Bamboo shoot
Contains more Monounsaturated Fat +57.1%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +47.3%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +57.1%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +47.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Bamboo shoot
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Bamboo shoot Opinion
Net carbs 2.11g 3g Bamboo shoot
Protein 1.21g 2.6g Bamboo shoot
Fats 0.32g 0.3g Zucchini
Carbs 3.11g 5.2g Bamboo shoot
Calories 17kcal 27kcal Bamboo shoot
Fructose 1.38g Zucchini
Sugar 2.5g 3g Zucchini
Fiber 1g 2.2g Bamboo shoot
Calcium 16mg 13mg Zucchini
Iron 0.37mg 0.5mg Bamboo shoot
Magnesium 18mg 3mg Zucchini
Phosphorus 38mg 59mg Bamboo shoot
Potassium 261mg 533mg Bamboo shoot
Sodium 8mg 4mg Bamboo shoot
Zinc 0.32mg 1.1mg Bamboo shoot
Copper 0.053mg 0.19mg Bamboo shoot
Vitamin A 200IU 20IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg 1mg Bamboo shoot
Vitamin C 17.9mg 4mg Zucchini
Vitamin B1 0.045mg 0.15mg Bamboo shoot
Vitamin B2 0.094mg 0.07mg Zucchini
Vitamin B3 0.451mg 0.6mg Bamboo shoot
Vitamin B5 0.204mg 0.161mg Zucchini
Vitamin B6 0.163mg 0.24mg Bamboo shoot
Folate 24µg 7µg Zucchini
Vitamin K 4.3µg 0µg Zucchini
Tryptophan 0.01mg 0.027mg Bamboo shoot
Threonine 0.029mg 0.086mg Bamboo shoot
Isoleucine 0.044mg 0.088mg Bamboo shoot
Leucine 0.071mg 0.14mg Bamboo shoot
Lysine 0.067mg 0.134mg Bamboo shoot
Methionine 0.018mg 0.03mg Bamboo shoot
Phenylalanine 0.043mg 0.09mg Bamboo shoot
Valine 0.054mg 0.106mg Bamboo shoot
Histidine 0.026mg 0.042mg Bamboo shoot
Saturated Fat 0.084g 0.069g Bamboo shoot
Monounsaturated Fat 0.011g 0.007g Zucchini
Polyunsaturated fat 0.091g 0.134g Bamboo shoot
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Zucchini
14%
Bamboo shoot
Minerals Daily Need Coverage Score
12%
Zucchini
24%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.