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

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What are the differences between Bamboo shoot and Garden asparagus?

  • Bamboo shoot is higher in Vitamin B6, Potassium, and Zinc, yet Garden asparagus is higher in Vitamin K, Iron, Folate, and Vitamin B2.
  • Garden asparagus's daily need coverage for Vitamin K is 35% more.
  • Bamboo shoot has 3 times more Potassium than Garden asparagus. While Bamboo shoot has 533mg of Potassium, Garden asparagus has only 202mg.

We used Bamboo shoots, raw and Asparagus, raw types in this article.

Infographic

Bamboo shoot vs Garden asparagus 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.
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Manganese +65.8%
Contains more Calcium +84.6%
Contains more Iron +328%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Selenium +187.5%
Equal in Copper - 0.189
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Manganese +65.8%
Contains more Calcium +84.6%
Contains more Iron +328%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Selenium +187.5%
Equal in Copper - 0.189

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.
:
Contains more Vitamin B6 +163.7%
Contains more Vitamin A +3680%
Contains more Vitamin E +13%
Contains more Vitamin C +40%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Folate +642.9%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.143
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 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B6 +163.7%
Contains more Vitamin A +3680%
Contains more Vitamin E +13%
Contains more Vitamin C +40%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Folate +642.9%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.2%
Contains more Fats +150%
Contains more Carbs +34%
Contains more Other +55.2%
Equal in Water - 93.22
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +18.2%
Contains more Fats +150%
Contains more Carbs +34%
Contains more Other +55.2%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +168%
Contains less Saturated Fat -42%
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +168%
Contains less Saturated Fat -42%

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Garden asparagus Opinion
Net carbs 3g 1.78g Bamboo shoot
Protein 2.6g 2.2g Bamboo shoot
Fats 0.3g 0.12g Bamboo shoot
Carbs 5.2g 3.88g Bamboo shoot
Calories 27kcal 20kcal Bamboo shoot
Fructose 1g Garden asparagus
Sugar 3g 1.88g Garden asparagus
Fiber 2.2g 2.1g Bamboo shoot
Calcium 13mg 24mg Garden asparagus
Iron 0.5mg 2.14mg Garden asparagus
Magnesium 3mg 14mg Garden asparagus
Phosphorus 59mg 52mg Bamboo shoot
Potassium 533mg 202mg Bamboo shoot
Sodium 4mg 2mg Garden asparagus
Zinc 1.1mg 0.54mg Bamboo shoot
Copper 0.19mg 0.189mg Bamboo shoot
Manganese 0.262mg 0.158mg Bamboo shoot
Selenium 0.8µg 2.3µg Garden asparagus
Vitamin A 20IU 756IU Garden asparagus
Vitamin A RAE 1µg 38µg Garden asparagus
Vitamin E 1mg 1.13mg Garden asparagus
Vitamin C 4mg 5.6mg Garden asparagus
Vitamin B1 0.15mg 0.143mg Bamboo shoot
Vitamin B2 0.07mg 0.141mg Garden asparagus
Vitamin B3 0.6mg 0.978mg Garden asparagus
Vitamin B5 0.161mg 0.274mg Garden asparagus
Vitamin B6 0.24mg 0.091mg Bamboo shoot
Folate 7µg 52µg Garden asparagus
Vitamin K 0µg 41.6µg Garden asparagus
Tryptophan 0.027mg 0.027mg
Threonine 0.086mg 0.084mg Bamboo shoot
Isoleucine 0.088mg 0.075mg Bamboo shoot
Leucine 0.14mg 0.128mg Bamboo shoot
Lysine 0.134mg 0.104mg Bamboo shoot
Methionine 0.03mg 0.031mg Garden asparagus
Phenylalanine 0.09mg 0.075mg Bamboo shoot
Valine 0.106mg 0.115mg Garden asparagus
Histidine 0.042mg 0.049mg Garden asparagus
Saturated Fat 0.069g 0.04g Garden asparagus
Monounsaturated Fat 0.007g 0g Bamboo shoot
Polyunsaturated fat 0.134g 0.05g Bamboo shoot

Which food is preferable for your diet?

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

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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
29%
Garden asparagus
Minerals Daily Need Coverage Score
23%
Bamboo shoot
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.029g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $4)
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 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.

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 asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.