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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
Bamboo shoot
Bamboo shoot
4
:
4
Broccoli
Broccoli
Contains more Potassium +68.7%
Contains more Copper +287.8%
Contains more Zinc +168.3%
Contains less Sodium -87.9%
Contains more Iron +46%
Contains more Calcium +261.5%
Contains more Magnesium +600%
Contains more Phosphorus +11.9%
Bamboo shoot
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Broccoli
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Potassium +68.7%
Contains more Copper +287.8%
Contains more Zinc +168.3%
Contains less Sodium -87.9%
Contains more Iron +46%
Contains more Calcium +261.5%
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
Bamboo shoot
Bamboo shoot
3
:
7
Broccoli
Broccoli
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +37.1%
Contains more Vitamin C +2130%
Contains more Vitamin A +3015%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +255.9%
Contains more Vitamin K +∞%
Contains more Folate +800%
Equal in Vitamin B3 - 0.639
Bamboo shoot
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Broccoli
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +37.1%
Contains more Vitamin C +2130%
Contains more Vitamin A +3015%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +255.9%
Contains more Vitamin K +∞%
Contains more Folate +800%
Equal in Vitamin B3 - 0.639

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

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.
Bamboo shoot Broccoli
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Broccoli
Broccoli contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.