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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
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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
Bamboo shoot
Bamboo shoot
4
:
4
Garden asparagus
Garden asparagus
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Phosphorus +13.5%
Contains more Iron +328%
Contains more Calcium +84.6%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Equal in Copper - 0.189
Bamboo shoot
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Garden asparagus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Phosphorus +13.5%
Contains more Iron +328%
Contains more Calcium +84.6%
Contains more Magnesium +366.7%
Contains less Sodium -50%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bamboo shoot
Bamboo shoot
2
:
8
Garden asparagus
Garden asparagus
Contains more Vitamin B6 +163.7%
Contains more Vitamin C +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +13%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Vitamin K +∞%
Contains more Folate +642.9%
Equal in Vitamin B1 - 0.143
Bamboo shoot
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Garden asparagus
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin B6 +163.7%
Contains more Vitamin C +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +13%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Vitamin K +∞%
Contains more Folate +642.9%
Equal in Vitamin B1 - 0.143

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Bamboo shoot
29
Garden asparagus
Mineral Summary Score
24
Bamboo shoot
27
Garden asparagus

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 the food
Protein
16%
Bamboo shoot
13%
Garden asparagus
Carbohydrates
5%
Bamboo shoot
4%
Garden asparagus
Fats
1%
Bamboo shoot
1%
Garden asparagus

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bamboo shoot Garden asparagus
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bamboo shoot Garden asparagus Opinion
Calories 27 20 Bamboo shoot
Protein 2.6 2.2 Bamboo shoot
Fats 0.3 0.12 Bamboo shoot
Vitamin C 4 5.6 Garden asparagus
Carbs 5.2 3.88 Bamboo shoot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.5 2.14 Garden asparagus
Calcium 13 24 Garden asparagus
Potassium 533 202 Bamboo shoot
Magnesium 3 14 Garden asparagus
Sugars 3 1.88 Garden asparagus
Fiber 2.2 2.1 Bamboo shoot
Copper 0.19 0.189 Bamboo shoot
Zinc 1.1 0.54 Bamboo shoot
Starch
Phosphorus 59 52 Bamboo shoot
Sodium 4 2 Garden asparagus
Vitamin A 20 756 Garden asparagus
Vitamin E 1 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.15 0.143 Bamboo shoot
Vitamin B2 0.07 0.141 Garden asparagus
Vitamin B3 0.6 0.978 Garden asparagus
Vitamin B5 0.161 0.274 Garden asparagus
Vitamin B6 0.24 0.091 Bamboo shoot
Vitamin B12 0 0
Vitamin K 0 41.6 Garden asparagus
Folate 7 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.069 0.04 Garden asparagus
Monounsaturated Fat 0.007 0 Bamboo shoot
Polyunsaturated fat 0.134 0.05 Bamboo shoot
Tryptophan 0.027 0.027
Threonine 0.086 0.084 Bamboo shoot
Isoleucine 0.088 0.075 Bamboo shoot
Leucine 0.14 0.128 Bamboo shoot
Lysine 0.134 0.104 Bamboo shoot
Methionine 0.03 0.031 Garden asparagus
Phenylalanine 0.09 0.075 Bamboo shoot
Valine 0.106 0.115 Garden asparagus
Histidine 0.042 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.