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  6. Bamboo shoot vs. Chard

Bamboo shoot vs. Chard — In-Depth Nutrition Comparison

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The main differences between Bamboo shoot and Chard

  • Bamboo shoot is richer in Vitamin B6, Vitamin B1, and Zinc, yet Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, and Vitamin E .
  • Daily need coverage for Vitamin K from Chard is 273% higher.
  • Bamboo shoot contains 4 times more Vitamin B1 than Chard. Bamboo shoot contains 0.15mg of Vitamin B1, while Chard contains 0.034mg.
  • Bamboo shoot contains less Sodium.

Food types used in this article are Bamboo shoots, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Bamboo shoot vs Chard 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.
Bamboo shoot
Bamboo shoot
4
:
6
Chard
Chard
Contains more Phosphorus +78.8%
Contains less Sodium -97.8%
Contains more Zinc +233.3%
Contains more Copper +16.6%
Contains more Calcium +346.2%
Contains more Iron +352%
Contains more Magnesium +2766.7%
Contains more Manganese +27.5%
Contains more Selenium +12.5%
Equal in Potassium - 549
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +78.8%
Contains less Sodium -97.8%
Contains more Zinc +233.3%
Contains more Copper +16.6%
Contains more Calcium +346.2%
Contains more Iron +352%
Contains more Magnesium +2766.7%
Contains more Manganese +27.5%
Contains more Selenium +12.5%
Equal in Potassium - 549

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.
Bamboo shoot
Bamboo shoot
3
:
7
Chard
Chard
Contains more Vitamin B1 +341.2%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +182.4%
Contains more Vitamin A +30520%
Contains more Vitamin E +89%
Contains more Vitamin C +350%
Contains more Vitamin B2 +22.9%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.163
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +182.4%
Contains more Vitamin A +30520%
Contains more Vitamin E +89%
Contains more Vitamin C +350%
Contains more Vitamin B2 +22.9%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
3
:
2
Chard
Chard
Contains more Protein +38.3%
Contains more Fats +275%
Contains more Carbs +25.9%
Contains more Other +40%
Equal in Water - 92.65
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +38.3%
Contains more Fats +275%
Contains more Carbs +25.9%
Contains more Other +40%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +378.6%
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +128.6%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +378.6%
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +128.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Chard Opinion
Net carbs 3g 2.03g Bamboo shoot
Protein 2.6g 1.88g Bamboo shoot
Fats 0.3g 0.08g Bamboo shoot
Carbs 5.2g 4.13g Bamboo shoot
Calories 27kcal 20kcal Bamboo shoot
Sugar 3g 1.1g Chard
Fiber 2.2g 2.1g Bamboo shoot
Calcium 13mg 58mg Chard
Iron 0.5mg 2.26mg Chard
Magnesium 3mg 86mg Chard
Phosphorus 59mg 33mg Bamboo shoot
Potassium 533mg 549mg Chard
Sodium 4mg 179mg Bamboo shoot
Zinc 1.1mg 0.33mg Bamboo shoot
Copper 0.19mg 0.163mg Bamboo shoot
Manganese 0.262mg 0.334mg Chard
Selenium 0.8µg 0.9µg Chard
Vitamin A 20IU 6124IU Chard
Vitamin A RAE 1µg 306µg Chard
Vitamin E 1mg 1.89mg Chard
Vitamin C 4mg 18mg Chard
Vitamin B1 0.15mg 0.034mg Bamboo shoot
Vitamin B2 0.07mg 0.086mg Chard
Vitamin B3 0.6mg 0.36mg Bamboo shoot
Vitamin B5 0.161mg 0.163mg Chard
Vitamin B6 0.24mg 0.085mg Bamboo shoot
Folate 7µg 9µg Chard
Vitamin K 0µg 327.3µg Chard
Tryptophan 0.027mg 0.018mg Bamboo shoot
Threonine 0.086mg 0.086mg
Isoleucine 0.088mg 0.154mg Chard
Leucine 0.14mg 0.135mg Bamboo shoot
Lysine 0.134mg 0.103mg Bamboo shoot
Methionine 0.03mg 0.02mg Bamboo shoot
Phenylalanine 0.09mg 0.114mg Chard
Valine 0.106mg 0.114mg Chard
Histidine 0.042mg 0.038mg Bamboo shoot
Saturated Fat 0.069g 0.012g Chard
Monounsaturated Fat 0.007g 0.016g Chard
Polyunsaturated fat 0.134g 0.028g Bamboo shoot

Which food is preferable for your diet?

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

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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
14%
Bamboo shoot
113%
Chard
Minerals Daily Need Coverage Score
23%
Bamboo shoot
36%
Chard

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.057g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 175mg)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.