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Bamboo shoot vs Endive - In-Depth Nutrition Comparison

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How are Bamboo shoot and Endive different?

  • Bamboo shoot is higher in Vitamin B6, Copper, Potassium, and Vitamin B1, however Endive is richer in Vitamin K, Folate, Vitamin B5, Vitamin A RAE, and Manganese.
  • Daily need coverage for Vitamin K from Endive is 193% higher.
  • Bamboo shoot contains 12 times more Vitamin B6 than Endive. While Bamboo shoot contains 0.24mg of Vitamin B6, Endive contains only 0.02mg.

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

Infographic

Bamboo shoot vs Endive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +110.7%
Contains more Potassium +69.7%
Contains less Sodium -81.8%
Contains more Zinc +39.2%
Contains more Copper +91.9%
Contains more Calcium +300%
Contains more Iron +66%
Contains more Magnesium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Phosphorus +110.7%
Contains more Potassium +69.7%
Contains less Sodium -81.8%
Contains more Zinc +39.2%
Contains more Copper +91.9%
Contains more Calcium +300%
Contains more Iron +66%
Contains more Magnesium +400%

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
:
6
Endive
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +1100%
Contains more Vitamin A +10735%
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +459%
Contains more Folate +1928.6%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.075
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 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +1100%
Contains more Vitamin A +10735%
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +459%
Contains more Folate +1928.6%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.075

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Endive Opinion
Net carbs 3g 0.25g Bamboo shoot
Protein 2.6g 1.25g Bamboo shoot
Fats 0.3g 0.2g Bamboo shoot
Carbs 5.2g 3.35g Bamboo shoot
Calories 27kcal 17kcal Bamboo shoot
Starch g g
Fructose g g
Sugar 3g 0.25g Endive
Fiber 2.2g 3.1g Endive
Calcium 13mg 52mg Endive
Iron 0.5mg 0.83mg Endive
Magnesium 3mg 15mg Endive
Phosphorus 59mg 28mg Bamboo shoot
Potassium 533mg 314mg Bamboo shoot
Sodium 4mg 22mg Bamboo shoot
Zinc 1.1mg 0.79mg Bamboo shoot
Copper 0.19mg 0.099mg Bamboo shoot
Vitamin A 20IU 2167IU Endive
Vitamin E 1mg 0.44mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 6.5mg Endive
Vitamin B1 0.15mg 0.08mg Bamboo shoot
Vitamin B2 0.07mg 0.075mg Endive
Vitamin B3 0.6mg 0.4mg Bamboo shoot
Vitamin B5 0.161mg 0.9mg Endive
Vitamin B6 0.24mg 0.02mg Bamboo shoot
Folate 7µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 0µg 231µg Endive
Tryptophan 0.027mg 0.005mg Bamboo shoot
Threonine 0.086mg 0.05mg Bamboo shoot
Isoleucine 0.088mg 0.072mg Bamboo shoot
Leucine 0.14mg 0.098mg Bamboo shoot
Lysine 0.134mg 0.063mg Bamboo shoot
Methionine 0.03mg 0.014mg Bamboo shoot
Phenylalanine 0.09mg 0.053mg Bamboo shoot
Valine 0.106mg 0.063mg Bamboo shoot
Histidine 0.042mg 0.023mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.048g Endive
Monounsaturated Fat 0.007g 0.004g Bamboo shoot
Polyunsaturated fat 0.134g 0.087g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
79
Endive
Mineral Summary Score
24
Bamboo shoot
19
Endive

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
8%
Endive
Carbohydrates
5%
Bamboo shoot
3%
Endive
Fats
1%
Bamboo shoot
1%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.75g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.021g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 13)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.