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Garden asparagus vs Bamboo shoot - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.029g)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 1.12g)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Garden asparagus Bamboo shoot
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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
28
Garden asparagus
11
Bamboo shoot
Mineral Summary Score
16
Garden asparagus
16
Bamboo shoot

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 Iron +328%
Contains more Calcium +84.6%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Phosphorus +13.5%
Equal in Copper - 0.19
Contains more Iron +328%
Contains more Calcium +84.6%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Phosphorus +13.5%
Equal in Copper - 0.19

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 +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +13%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +163.7%
Equal in Vitamin B1 - 0.15
Contains more Vitamin C +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +13%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +163.7%
Equal in Vitamin B1 - 0.15

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
13%
Garden asparagus
16%
Bamboo shoot
Carbohydrates
4%
Garden asparagus
5%
Bamboo shoot
Fats
1%
Garden asparagus
1%
Bamboo shoot

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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 Garden asparagus Bamboo shoot Opinion
Calories 20 27 Bamboo shoot
Protein 2.2 2.6 Bamboo shoot
Fats 0.12 0.3 Bamboo shoot
Vitamin C 5.6 4 Garden asparagus
Carbs 3.88 5.2 Bamboo shoot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.5 Garden asparagus
Calcium 24 13 Garden asparagus
Potassium 202 533 Bamboo shoot
Magnesium 14 3 Garden asparagus
Sugars 1.88 3 Bamboo shoot
Fiber 2.1 2.2 Bamboo shoot
Copper 0.189 0.19 Bamboo shoot
Zinc 0.54 1.1 Bamboo shoot
Starch
Phosphorus 52 59 Bamboo shoot
Sodium 2 4 Garden asparagus
Vitamin A 756 20 Garden asparagus
Vitamin E 1.13 1 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.15 Bamboo shoot
Vitamin B2 0.141 0.07 Garden asparagus
Vitamin B3 0.978 0.6 Garden asparagus
Vitamin B5 0.274 0.161 Garden asparagus
Vitamin B6 0.091 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 41.6 0 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.069 Garden asparagus
Monounsaturated Fat 0 0.007 Bamboo shoot
Polyunsaturated fat 0.05 0.134 Bamboo shoot
Tryptophan 0.027 0.027
Threonine 0.084 0.086 Bamboo shoot
Isoleucine 0.075 0.088 Bamboo shoot
Leucine 0.128 0.14 Bamboo shoot
Lysine 0.104 0.134 Bamboo shoot
Methionine 0.031 0.03 Garden asparagus
Phenylalanine 0.075 0.09 Bamboo shoot
Valine 0.115 0.106 Garden asparagus
Histidine 0.049 0.042 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.