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  6. Bamboo shoots vs. Chinese broccoli

Bamboo shoots vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between bamboo shoots and chinese broccoli

  • Bamboo shoots are higher in copper, vitamin B6, potassium, and zinc, yet chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin B2.
  • Chinese broccoli covers your daily vitamin K needs 71% more than bamboo shoots.
  • Bamboo shoots contain 3 times more vitamin B6 than chinese broccoli. While bamboo shoots contain 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 shoots 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more PotassiumPotassium +104.2%
Contains more CopperCopper +211.5%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +669.2%
Contains more IronIron +12%
Contains more SeleniumSelenium +62.5%
~equal in Manganese ~0.264mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more Vitamin CVitamin C +605%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1314.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.159mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Chinese broccoli DV% diff.
Vitamin K 0µg 84.8µg 71%
Vitamin C 4mg 28.2mg 27%
Folate 7µg 99µg 23%
Copper 0.19mg 0.061mg 14%
Vitamin B6 0.24mg 0.07mg 13%
Vitamin A 1µg 82µg 9%
Calcium 13mg 100mg 9%
Potassium 533mg 261mg 8%
Vitamin B2 0.07mg 0.146mg 6%
Zinc 1.1mg 0.39mg 6%
Vitamin B1 0.15mg 0.095mg 5%
Choline 0mg 25.3mg 5%
Magnesium 3mg 18mg 4%
Phosphorus 59mg 41mg 3%
Vitamin E 1mg 0.48mg 3%
Protein 2.6g 1.14g 3%
Vitamin B3 0.6mg 0.437mg 1%
Iron 0.5mg 0.56mg 1%
Polyunsaturated fat 0.134g 0.33g 1%
Fats 0.3g 0.72g 1%
Selenium 0.8µg 1.3µg 1%
Fiber 2.2g 2.5g 1%
Calories 27kcal 22kcal 0%
Carbs 5.2g 3.81g 0%
Net carbs 3g 1.31g N/A
Sugar 3g 0.84g N/A
Sodium 4mg 7mg 0%
Manganese 0.262mg 0.264mg 0%
Vitamin B5 0.161mg 0.159mg 0%
Saturated fat 0.069g 0.11g 0%
Monounsaturated fat 0.007g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +128.1%
Contains more CarbsCarbs +36.5%
Contains more OtherOther +13.9%
Contains more FatsFats +140%
~equal in Water ~93.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -37.3%
Contains more Mono. FatMonounsaturated fat +614.3%
Contains more Poly. FatPolyunsaturated fat +146.3%

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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 shoots - 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.