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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
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Calcium +84.6%
Contains more Iron +328%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Equal in Copper - 0.189
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Calcium +84.6%
Contains more Iron +328%
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
:
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

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 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
Starch g g
Fructose g 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
Vitamin A 20IU 756IU Garden asparagus
Vitamin E 1mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
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 food.
Protein
16%
Bamboo shoot
13%
Garden asparagus
Carbohydrates
5%
Bamboo shoot
4%
Garden asparagus
Fats
1%
Bamboo shoot
1%
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

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. 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.