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  6. Welsh onion vs. Bamboo shoot

Welsh onion vs. Bamboo shoot — In-Depth Nutrition Comparison

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How are Welsh onion and Bamboo shoot different?

  • Welsh onion is higher in Vitamin K, Vitamin C, and Iron, however, Bamboo shoot is richer in Copper, Vitamin B6, Potassium, Vitamin B1, Manganese, and Zinc.
  • Daily need coverage for Vitamin K from Welsh onion is 161% higher.
  • Welsh onion contains 8 times more Magnesium than Bamboo shoot. While Welsh onion contains 23mg of Magnesium, Bamboo shoot contains only 3mg.

Onions, welsh, raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Welsh onion vs Bamboo shoot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Welsh onion
Welsh onion
3
:
7
Bamboo shoot
Bamboo shoot
Contains more Calcium +38.5%
Contains more Iron +144%
Contains more Magnesium +666.7%
Contains more Phosphorus +20.4%
Contains more Potassium +151.4%
Contains less Sodium -76.5%
Contains more Zinc +111.5%
Contains more Copper +171.4%
Contains more Manganese +91.2%
Contains more Selenium +33.3%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +38.5%
Contains more Iron +144%
Contains more Magnesium +666.7%
Contains more Phosphorus +20.4%
Contains more Potassium +151.4%
Contains less Sodium -76.5%
Contains more Zinc +111.5%
Contains more Copper +171.4%
Contains more Manganese +91.2%
Contains more Selenium +33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Welsh onion
Welsh onion
6
:
4
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +5700%
Contains more Vitamin C +575%
Contains more Vitamin B2 +28.6%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +233.3%
Equal in Vitamin B5 - 0.161
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin A +5700%
Contains more Vitamin C +575%
Contains more Vitamin B2 +28.6%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +233.3%
Equal in Vitamin B5 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Bamboo shoot
Bamboo shoot
Contains more Fats +33.3%
Contains more Carbs +25%
Contains more Protein +36.8%
Contains more Other +28.6%
Equal in Water - 91
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Fats +33.3%
Contains more Carbs +25%
Contains more Protein +36.8%
Contains more Other +28.6%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
0
Bamboo shoot
Bamboo shoot
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +16.4%
Equal in Saturated Fat - 0.069
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +16.4%
Equal in Saturated Fat - 0.069

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Bamboo shoot Opinion
Net carbs 4.1g 3g Welsh onion
Protein 1.9g 2.6g Bamboo shoot
Fats 0.4g 0.3g Welsh onion
Carbs 6.5g 5.2g Welsh onion
Calories 34kcal 27kcal Welsh onion
Sugar 2.18g 3g Welsh onion
Fiber 2.4g 2.2g Welsh onion
Calcium 18mg 13mg Welsh onion
Iron 1.22mg 0.5mg Welsh onion
Magnesium 23mg 3mg Welsh onion
Phosphorus 49mg 59mg Bamboo shoot
Potassium 212mg 533mg Bamboo shoot
Sodium 17mg 4mg Bamboo shoot
Zinc 0.52mg 1.1mg Bamboo shoot
Copper 0.07mg 0.19mg Bamboo shoot
Manganese 0.137mg 0.262mg Bamboo shoot
Selenium 0.6µg 0.8µg Bamboo shoot
Vitamin A 1160IU 20IU Welsh onion
Vitamin A RAE 1µg Bamboo shoot
Vitamin E 0.51mg 1mg Bamboo shoot
Vitamin C 27mg 4mg Welsh onion
Vitamin B1 0.05mg 0.15mg Bamboo shoot
Vitamin B2 0.09mg 0.07mg Welsh onion
Vitamin B3 0.4mg 0.6mg Bamboo shoot
Vitamin B5 0.169mg 0.161mg Welsh onion
Vitamin B6 0.072mg 0.24mg Bamboo shoot
Folate 16µg 7µg Welsh onion
Vitamin K 193.4µg 0µg Welsh onion
Tryptophan 0.021mg 0.027mg Bamboo shoot
Threonine 0.074mg 0.086mg Bamboo shoot
Isoleucine 0.081mg 0.088mg Bamboo shoot
Leucine 0.113mg 0.14mg Bamboo shoot
Lysine 0.095mg 0.134mg Bamboo shoot
Methionine 0.021mg 0.03mg Bamboo shoot
Phenylalanine 0.061mg 0.09mg Bamboo shoot
Valine 0.084mg 0.106mg Bamboo shoot
Histidine 0.033mg 0.042mg Bamboo shoot
Saturated Fat 0.067g 0.069g Welsh onion
Monounsaturated Fat 0.056g 0.007g Welsh onion
Polyunsaturated fat 0.156g 0.134g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
Welsh onion
14%
Bamboo shoot
Minerals Daily Need Coverage Score
17%
Welsh onion
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.002g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 7)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.