First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Lotus root | Bamboo shoots |
| Nutrient | lotus root | bamboo shoots |
| Protein | 7g | 19g |
| Carbohydrate | 47g | 39g |
| Fiber | 13g | 16g |
| Fat | 0g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 0g | 1g |
| Saturated Fat | 0g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | lotus root | bamboo shoots |
| Choline | 0% | 0% |
| Vitamin A | 0% | 1% |
| Vitamin C | 159% | 40% |
| Vitamin E | 0% | 62% |
| Vitamin K | 0% | 0% |
Lotus root have significantly more Vitamins C than bamboo shoots. Bamboo shoots have significantly more Vitamins E than lotus root. Lotus root are a good source of Pantothenic Acid, Calcium. Lotus root are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Phosphorus, Iron. Lotus root are an excellent source of Vitamin C. Bamboo shoots are a good source of Niacin, Pantothenic Acid. Bamboo shoots are a great source of Vitamin E, Vitamin C, Riboflavin, Zinc, Phosphorus, Iron. Bamboo shoots are an excellent source of Thiamin, Vitamin B6, Potassium.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | lotus root | bamboo shoots |
| Vitamin B1 | 43% | 111% |
| Vitamin B2 | 54% | 47% |
| Vitamin B3 | 9% | 37% |
| Vitamin B5 | 20% | 24% |
| Vitamin B6 | 63% | 162% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | lotus root | bamboo shoots |
| Sodium | 7% | 2% |
| Potasium | 43% | 113% |
| Calcium | 24% | 19% |
| Magnesium | 18% | 6% |
| Phosphorus | 47% | 75% |
| Iron | 52% | 62% |
| Manganese | 31% | 84% |
| Selenium | 4% | 13% |
| Copper | 69% | 141% |
| Zinc | 11% | 87% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
