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Garlic vs Bamboo shoot - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 2g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.6)
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.
Garlic Bamboo shoot
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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
36
Garlic
11
Bamboo shoot
Mineral Summary Score
31
Garlic
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
Garlic
6
:
Contains more Iron +240%
Contains more Calcium +1292.3%
Contains more Magnesium +733.3%
Contains more Copper +57.4%
Contains more Phosphorus +159.3%
Contains more Potassium +32.9%
Contains less Sodium -76.5%
Equal in Zinc - 1.1
Contains more Iron +240%
Contains more Calcium +1292.3%
Contains more Magnesium +733.3%
Contains more Copper +57.4%
Contains more Phosphorus +159.3%
Contains more Potassium +32.9%
Contains less Sodium -76.5%
Equal in Zinc - 1.1

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
Garlic
7
:
Contains more Vitamin C +680%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +270.2%
Contains more Vitamin B6 +414.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +1150%
Contains more Vitamin C +680%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +270.2%
Contains more Vitamin B6 +414.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +1150%

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
38%
Garlic
16%
Bamboo shoot
Carbohydrates
33%
Garlic
5%
Bamboo shoot
Fats
2%
Garlic
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 Garlic Bamboo shoot Opinion
Calories 149 27 Garlic
Protein 6.36 2.6 Garlic
Fats 0.5 0.3 Garlic
Vitamin C 31.2 4 Garlic
Carbs 33.06 5.2 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.5 Garlic
Calcium 181 13 Garlic
Potassium 401 533 Bamboo shoot
Magnesium 25 3 Garlic
Sugars 1 3 Bamboo shoot
Fiber 2.1 2.2 Bamboo shoot
Copper 0.299 0.19 Garlic
Zinc 1.16 1.1 Garlic
Starch
Phosphorus 153 59 Garlic
Sodium 17 4 Bamboo shoot
Vitamin A 9 20 Bamboo shoot
Vitamin E 0.08 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.2 0.15 Garlic
Vitamin B2 0.11 0.07 Garlic
Vitamin B3 0.7 0.6 Garlic
Vitamin B5 0.596 0.161 Garlic
Vitamin B6 1.235 0.24 Garlic
Vitamin B12 0 0
Vitamin K 1.7 0 Garlic
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.089 0.069 Bamboo shoot
Monounsaturated Fat 0.011 0.007 Garlic
Polyunsaturated fat 0.249 0.134 Garlic
Tryptophan 0.066 0.027 Garlic
Threonine 0.157 0.086 Garlic
Isoleucine 0.217 0.088 Garlic
Leucine 0.308 0.14 Garlic
Lysine 0.273 0.134 Garlic
Methionine 0.076 0.03 Garlic
Phenylalanine 0.183 0.09 Garlic
Valine 0.291 0.106 Garlic
Histidine 0.113 0.042 Garlic
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.