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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
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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
:
Contains more Calcium +23.1%
Contains more Magnesium +500%
Contains more Iron +35.1%
Contains more Potassium +104.2%
Contains more Copper +258.5%
Contains more Zinc +243.8%
Contains more Phosphorus +55.3%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Calcium +23.1%
Contains more Magnesium +500%
Contains more Iron +35.1%
Contains more Potassium +104.2%
Contains more Copper +258.5%
Contains more Zinc +243.8%
Contains more Phosphorus +55.3%
Contains less Sodium -50%

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
:
Contains more Vitamin C +347.5%
Contains more Vitamin A +900%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +26.7%
Contains more Vitamin K +∞%
Contains more Folate +242.9%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +47.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Contains more Vitamin C +347.5%
Contains more Vitamin A +900%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +26.7%
Contains more Vitamin K +∞%
Contains more Folate +242.9%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +47.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Zucchini
14
Bamboo shoot
Mineral Summary Score
12
Zucchini
24
Bamboo shoot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Zucchini
16%
Bamboo shoot
Carbohydrates
3%
Zucchini
5%
Bamboo shoot
Fats
1%
Zucchini
1%
Bamboo shoot

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Zucchini
Zucchini contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Bamboo shoot Opinion
Calories 17 27 Bamboo shoot
Protein 1.21 2.6 Bamboo shoot
Fats 0.32 0.3 Zucchini
Vitamin C 17.9 4 Zucchini
Carbs 3.11 5.2 Bamboo shoot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 0.5 Bamboo shoot
Calcium 16 13 Zucchini
Potassium 261 533 Bamboo shoot
Magnesium 18 3 Zucchini
Sugars 2.5 3 Zucchini
Fiber 1 2.2 Bamboo shoot
Copper 0.053 0.19 Bamboo shoot
Zinc 0.32 1.1 Bamboo shoot
Starch 0 Zucchini
Phosphorus 38 59 Bamboo shoot
Sodium 8 4 Bamboo shoot
Vitamin A 200 20 Zucchini
Vitamin E 0.12 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.045 0.15 Bamboo shoot
Vitamin B2 0.094 0.07 Zucchini
Vitamin B3 0.451 0.6 Bamboo shoot
Vitamin B5 0.204 0.161 Zucchini
Vitamin B6 0.163 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 4.3 0 Zucchini
Folate 24 7 Zucchini
Trans Fat 0 0
Saturated Fat 0.084 0.069 Bamboo shoot
Monounsaturated Fat 0.011 0.007 Zucchini
Polyunsaturated fat 0.091 0.134 Bamboo shoot
Tryptophan 0.01 0.027 Bamboo shoot
Threonine 0.029 0.086 Bamboo shoot
Isoleucine 0.044 0.088 Bamboo shoot
Leucine 0.071 0.14 Bamboo shoot
Lysine 0.067 0.134 Bamboo shoot
Methionine 0.018 0.03 Bamboo shoot
Phenylalanine 0.043 0.09 Bamboo shoot
Valine 0.054 0.106 Bamboo shoot
Histidine 0.026 0.042 Bamboo shoot
Fructose 1.38 Zucchini

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 of 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.