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Bamboo shoot vs Broccoli - In-Depth Nutrition Comparison

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What are the main differences between Bamboo shoot and Broccoli?

  • Bamboo shoot is richer in Copper, Vitamin B1, Potassium, and Zinc, yet Broccoli is richer in Vitamin C, Vitamin K, Folate, and Vitamin B5.
  • Broccoli's daily need coverage for Vitamin C is 95% higher.
  • Bamboo shoot has 4 times more Copper than Broccoli. Bamboo shoot has 0.19mg of Copper, while Broccoli has 0.049mg.

We used Bamboo shoots, raw and Broccoli, raw types in this comparison.

Infographic

Bamboo shoot vs Broccoli infographic
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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 Potassium +68.7%
Contains less Sodium -87.9%
Contains more Zinc +168.3%
Contains more Copper +287.8%
Contains more Calcium +261.5%
Contains more Iron +46%
Contains more Magnesium +600%
Contains more Phosphorus +11.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Potassium +68.7%
Contains less Sodium -87.9%
Contains more Zinc +168.3%
Contains more Copper +287.8%
Contains more Calcium +261.5%
Contains more Iron +46%
Contains more Magnesium +600%
Contains more Phosphorus +11.9%

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 E +28.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +37.1%
Contains more Vitamin A +3015%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +255.9%
Contains more Folate +800%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.639
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +37.1%
Contains more Vitamin A +3015%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +255.9%
Contains more Folate +800%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.639

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bamboo shoot Broccoli
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Broccoli Opinion
Net carbs 3g 4.04g Broccoli
Protein 2.6g 2.82g Broccoli
Fats 0.3g 0.37g Broccoli
Carbs 5.2g 6.64g Broccoli
Calories 27kcal 34kcal Broccoli
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 3g 1.7g Broccoli
Fiber 2.2g 2.6g Broccoli
Calcium 13mg 47mg Broccoli
Iron 0.5mg 0.73mg Broccoli
Magnesium 3mg 21mg Broccoli
Phosphorus 59mg 66mg Broccoli
Potassium 533mg 316mg Bamboo shoot
Sodium 4mg 33mg Bamboo shoot
Zinc 1.1mg 0.41mg Bamboo shoot
Copper 0.19mg 0.049mg Bamboo shoot
Vitamin A 20IU 623IU Broccoli
Vitamin E 1mg 0.78mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 89.2mg Broccoli
Vitamin B1 0.15mg 0.071mg Bamboo shoot
Vitamin B2 0.07mg 0.117mg Broccoli
Vitamin B3 0.6mg 0.639mg Broccoli
Vitamin B5 0.161mg 0.573mg Broccoli
Vitamin B6 0.24mg 0.175mg Bamboo shoot
Folate 7µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 0µg 101.6µg Broccoli
Tryptophan 0.027mg 0.033mg Broccoli
Threonine 0.086mg 0.088mg Broccoli
Isoleucine 0.088mg 0.079mg Bamboo shoot
Leucine 0.14mg 0.129mg Bamboo shoot
Lysine 0.134mg 0.135mg Broccoli
Methionine 0.03mg 0.038mg Broccoli
Phenylalanine 0.09mg 0.117mg Broccoli
Valine 0.106mg 0.125mg Broccoli
Histidine 0.042mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.039g Broccoli
Monounsaturated Fat 0.007g 0.011g Broccoli
Polyunsaturated fat 0.134g 0.038g Bamboo shoot

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Bamboo shoot
65
Broccoli
Mineral Summary Score
24
Bamboo shoot
18
Broccoli

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 food.
Protein
16%
Bamboo shoot
17%
Broccoli
Carbohydrates
5%
Bamboo shoot
7%
Broccoli
Fats
1%
Bamboo shoot
2%
Broccoli

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.03g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 29mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.