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  6. Bamboo shoots vs. Cassava

Bamboo shoots vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between bamboo shoots and cassava

  • Bamboo shoots have more vitamin B6, copper, potassium, zinc, vitamin E, and vitamin B1; however, cassava is richer in vitamin C, carbs, and manganese.
  • Cassava covers your daily vitamin C needs 18% more than bamboo shoots.
  • Cassava has 5 times less vitamin E than bamboo shoots. Bamboo shoots have 1mg of vitamin E, while cassava has 0.19mg.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of bamboo shoots is 32.

Specific food types used in this comparison are Bamboo shoots, raw and Cassava, raw.

Infographic

Bamboo shoots vs Cassava infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more PotassiumPotassium +96.7%
Contains more IronIron +85.2%
Contains more CopperCopper +90%
Contains more ZincZinc +223.5%
Contains more PhosphorusPhosphorus +118.5%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +23.1%
Contains more ManganeseManganese +46.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 0.33% 20% 38% 16% 11% 9.7% 55% 0% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin B5Vitamin B5 +50.5%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin CVitamin C +415%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +285.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Cassava DV% diff.
Vitamin C 4mg 20.6mg 18%
Vitamin B6 0.24mg 0.088mg 12%
Carbs 5.2g 38.06g 11%
Copper 0.19mg 0.1mg 10%
Potassium 533mg 271mg 8%
Calories 27kcal 160kcal 7%
Zinc 1.1mg 0.34mg 7%
Phosphorus 59mg 27mg 5%
Vitamin E 1mg 0.19mg 5%
Manganese 0.262mg 0.384mg 5%
Vitamin B1 0.15mg 0.087mg 5%
Folate 7µg 27µg 5%
Magnesium 3mg 21mg 4%
Choline 0mg 23.7mg 4%
Iron 0.5mg 0.27mg 3%
Protein 2.6g 1.36g 2%
Fiber 2.2g 1.8g 2%
Vitamin B2 0.07mg 0.048mg 2%
Vitamin B3 0.6mg 0.854mg 2%
Vitamin K 0µg 1.9µg 2%
Vitamin B5 0.161mg 0.107mg 1%
Polyunsaturated fat 0.134g 0.048g 1%
Protein per 100 calories 9.6g 0.85g N/A
Calories per 10 g protein 104kcal 1176kcal N/A
Weight per 100 calories 370g 63g N/A
Fats 0.3g 0.28g 0%
Net carbs 3g 36.26g N/A
Calcium 13mg 16mg 0%
Sugar 3g 1.7g N/A
Sodium 4mg 14mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.8µg 0.7µg 0%
Saturated fat 0.069g 0.074g 0%
Monounsaturated fat 0.007g 0.075g 0%
Tryptophan 0.027mg 0.019mg 0%
Threonine 0.086mg 0.028mg 0%
Isoleucine 0.088mg 0.027mg 0%
Leucine 0.14mg 0.039mg 0%
Lysine 0.134mg 0.044mg 0%
Methionine 0.03mg 0.011mg 0%
Phenylalanine 0.09mg 0.026mg 0%
Valine 0.106mg 0.035mg 0%
Histidine 0.042mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +91.2%
Contains more WaterWater +52.5%
Contains more CarbsCarbs +631.9%
~equal in Fats ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +179.2%
Contains more Mono. FatMonounsaturated fat +971.4%
~equal in Saturated fat ~0.074g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.