Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Bamboo shoot
  5. Compare
  6. Bamboo shoot vs. Garden cress

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

Compare

How are Bamboo shoot and Garden cress different?

  • Bamboo shoot is higher in Zinc, however, Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Vitamin B2, Manganese, Iron, Magnesium, and Calcium.
  • Daily need coverage for Vitamin K from Garden cress is 452% higher.
  • Bamboo shoot contains 5 times more Zinc than Garden cress. While Bamboo shoot contains 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 shoot vs Garden cress 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
3
:
7
Garden cress
Garden cress
Contains less Sodium -71.4%
Contains more Zinc +378.3%
Contains more Copper +11.8%
Contains more Calcium +523.1%
Contains more Iron +160%
Contains more Magnesium +1166.7%
Contains more Phosphorus +28.8%
Contains more Potassium +13.7%
Contains more Manganese +111.1%
Contains more Selenium +12.5%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains less Sodium -71.4%
Contains more Zinc +378.3%
Contains more Copper +11.8%
Contains more Calcium +523.1%
Contains more Iron +160%
Contains more Magnesium +1166.7%
Contains more Phosphorus +28.8%
Contains more Potassium +13.7%
Contains more Manganese +111.1%
Contains more Selenium +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.
Bamboo shoot
Bamboo shoot
2
:
8
Garden cress
Garden cress
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +87.5%
Contains more Vitamin A +34485%
Contains more Vitamin C +1625%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +50.3%
Contains more Folate +1042.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.247
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%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +87.5%
Contains more Vitamin A +34485%
Contains more Vitamin C +1625%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +50.3%
Contains more Folate +1042.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.247

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
3
Garden cress
Garden cress
Contains more Fats +133.3%
Contains more Other +100%
Equal in Protein - 2.6
Equal in Carbs - 5.5
Equal in Water - 89.4
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Garden cress
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 Fats +133.3%
Contains more Other +100%
Equal in Protein - 2.6
Equal in Carbs - 5.5
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +3314.3%
Contains more Polyunsaturated fat +70.1%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +3314.3%
Contains more Polyunsaturated fat +70.1%

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 Garden cress
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Garden cress Opinion
Net carbs 3g 4.4g Garden cress
Protein 2.6g 2.6g
Fats 0.3g 0.7g Garden cress
Carbs 5.2g 5.5g Garden cress
Calories 27kcal 32kcal Garden cress
Sugar 3g 4.4g Bamboo shoot
Fiber 2.2g 1.1g Bamboo shoot
Calcium 13mg 81mg Garden cress
Iron 0.5mg 1.3mg Garden cress
Magnesium 3mg 38mg Garden cress
Phosphorus 59mg 76mg Garden cress
Potassium 533mg 606mg Garden cress
Sodium 4mg 14mg Bamboo shoot
Zinc 1.1mg 0.23mg Bamboo shoot
Copper 0.19mg 0.17mg Bamboo shoot
Manganese 0.262mg 0.553mg Garden cress
Selenium 0.8µg 0.9µg Garden cress
Vitamin A 20IU 6917IU Garden cress
Vitamin A RAE 1µg 346µg Garden cress
Vitamin E 1mg 0.7mg Bamboo shoot
Vitamin C 4mg 69mg Garden cress
Vitamin B1 0.15mg 0.08mg Bamboo shoot
Vitamin B2 0.07mg 0.26mg Garden cress
Vitamin B3 0.6mg 1mg Garden cress
Vitamin B5 0.161mg 0.242mg Garden cress
Vitamin B6 0.24mg 0.247mg Garden cress
Folate 7µg 80µg Garden cress
Vitamin K 0µg 541.9µg Garden cress
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g 0.023g Garden cress
Monounsaturated Fat 0.007g 0.239g Garden cress
Polyunsaturated fat 0.134g 0.228g Garden cress

Which food is preferable for your diet?

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

People also compare

Bamboo shoot
Bamboo shoot vs Garden asparagus
Garden asparagus
Bamboo shoot
Bamboo shoot vs Artichoke
Artichoke
Bamboo shoot
Bamboo shoot vs Broccoli
Broccoli
Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander

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
187%
Garden cress
Minerals Daily Need Coverage Score
23%
Bamboo shoot
33%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.