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Bamboo shoot vs Chinese broccoli - In-Depth Nutrition Comparison

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A recap on differences between Bamboo shoot and Chinese broccoli

  • Bamboo shoot is higher in Copper, Vitamin B6, Potassium, and Zinc, yet Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, and Vitamin B2.
  • Chinese broccoli covers your daily Vitamin K needs 71% more than Bamboo shoot.
  • Bamboo shoot contains 3 times more Vitamin B6 than Chinese broccoli. While Bamboo shoot contains 0.24mg of Vitamin B6, Chinese broccoli contains only 0.07mg.

Food varieties used in this article are Bamboo shoots, raw and Broccoli, chinese, cooked.

Infographic

Bamboo shoot vs Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +43.9%
Contains more Potassium +104.2%
Contains less Sodium -42.9%
Contains more Zinc +182.1%
Contains more Copper +211.5%
Contains more Calcium +669.2%
Contains more Iron +12%
Contains more Magnesium +500%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Phosphorus +43.9%
Contains more Potassium +104.2%
Contains less Sodium -42.9%
Contains more Zinc +182.1%
Contains more Copper +211.5%
Contains more Calcium +669.2%
Contains more Iron +12%
Contains more Magnesium +500%

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 +108.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +242.9%
Contains more Vitamin A +8090%
Contains more Vitamin C +605%
Contains more Vitamin B2 +108.6%
Contains more Folate +1314.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.159
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +242.9%
Contains more Vitamin A +8090%
Contains more Vitamin C +605%
Contains more Vitamin B2 +108.6%
Contains more Folate +1314.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.159

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 Chinese broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Chinese broccoli Opinion
Net carbs 3g 1.31g Bamboo shoot
Protein 2.6g 1.14g Bamboo shoot
Fats 0.3g 0.72g Chinese broccoli
Carbs 5.2g 3.81g Bamboo shoot
Calories 27kcal 22kcal Bamboo shoot
Starch g g
Fructose g g
Sugar 3g 0.84g Chinese broccoli
Fiber 2.2g 2.5g Chinese broccoli
Calcium 13mg 100mg Chinese broccoli
Iron 0.5mg 0.56mg Chinese broccoli
Magnesium 3mg 18mg Chinese broccoli
Phosphorus 59mg 41mg Bamboo shoot
Potassium 533mg 261mg Bamboo shoot
Sodium 4mg 7mg Bamboo shoot
Zinc 1.1mg 0.39mg Bamboo shoot
Copper 0.19mg 0.061mg Bamboo shoot
Vitamin A 20IU 1638IU Chinese broccoli
Vitamin E 1mg 0.48mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 28.2mg Chinese broccoli
Vitamin B1 0.15mg 0.095mg Bamboo shoot
Vitamin B2 0.07mg 0.146mg Chinese broccoli
Vitamin B3 0.6mg 0.437mg Bamboo shoot
Vitamin B5 0.161mg 0.159mg Bamboo shoot
Vitamin B6 0.24mg 0.07mg Bamboo shoot
Folate 7µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 0µg 84.8µg Chinese broccoli
Tryptophan 0.027mg mg Bamboo shoot
Threonine 0.086mg mg Bamboo shoot
Isoleucine 0.088mg mg Bamboo shoot
Leucine 0.14mg mg Bamboo shoot
Lysine 0.134mg mg Bamboo shoot
Methionine 0.03mg mg Bamboo shoot
Phenylalanine 0.09mg mg Bamboo shoot
Valine 0.106mg mg Bamboo shoot
Histidine 0.042mg mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.11g Bamboo shoot
Monounsaturated Fat 0.007g 0.05g Chinese broccoli
Polyunsaturated fat 0.134g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Chinese 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
48
Chinese broccoli
Mineral Summary Score
24
Bamboo shoot
17
Chinese 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
7%
Chinese broccoli
Carbohydrates
5%
Bamboo shoot
4%
Chinese broccoli
Fats
1%
Bamboo shoot
3%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.041g)
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 ($)
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

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.