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  6. Bamboo shoots vs. Garden cress

Bamboo shoots vs. Garden cress — In-Depth Nutrition Comparison

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How are bamboo shoots and garden cress different?

  • Bamboo shoots are higher in zinc; however, garden cress is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B2, manganese, iron, magnesium, and calcium.
  • Daily need coverage for vitamin K for garden cress is 452% higher.
  • Bamboo shoots contain 5 times more zinc than garden cress. While bamboo shoots contain 1.1mg of zinc, garden cress contains only 0.23mg.

Bamboo shoots, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Bamboo shoots vs Garden cress 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" 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CopperCopper +11.8%
Contains more ZincZinc +378.3%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +1166.7%
Contains more CalciumCalcium +523.1%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +160%
Contains more PhosphorusPhosphorus +28.8%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +12.5%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin CVitamin C +1625%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1042.9%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.247mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Vitamin C 4mg 69mg 72%
Vitamin A 1µg 346µg 38%
Folate 7µg 80µg 18%
Vitamin B2 0.07mg 0.26mg 15%
Manganese 0.262mg 0.553mg 13%
Iron 0.5mg 1.3mg 10%
Zinc 1.1mg 0.23mg 8%
Magnesium 3mg 38mg 8%
Calcium 13mg 81mg 7%
Vitamin B1 0.15mg 0.08mg 6%
Fiber 2.2g 1.1g 4%
Choline 0mg 19.5mg 4%
Vitamin B3 0.6mg 1mg 3%
Copper 0.19mg 0.17mg 2%
Vitamin B5 0.161mg 0.242mg 2%
Phosphorus 59mg 76mg 2%
Potassium 533mg 606mg 2%
Vitamin E 1mg 0.7mg 2%
Monounsaturated fat 0.007g 0.239g 1%
Polyunsaturated fat 0.134g 0.228g 1%
Vitamin B6 0.24mg 0.247mg 1%
Fats 0.3g 0.7g 1%
Calories 27kcal 32kcal 0%
Protein 2.6g 2.6g 0%
Carbs 5.2g 5.5g 0%
Net carbs 3g 4.4g N/A
Sugar 3g 4.4g N/A
Sodium 4mg 14mg 0%
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.069g 0.023g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more FatsFats +133.3%
Contains more OtherOther +100%
~equal in Protein ~2.6g
~equal in Carbs ~5.5g
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +3314.3%
Contains more Poly. FatPolyunsaturated fat +70.1%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.