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Broccoli vs. Bamboo shoot — In-Depth Nutrition Comparison

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What are the main differences between Broccoli and Bamboo shoot?

  • Broccoli is richer in Vitamin C, Vitamin K, Folate, and Vitamin B5, yet Bamboo shoot is richer in Copper, Vitamin B1, Potassium, and Zinc.
  • Broccoli's daily need coverage for Vitamin C is 95% higher.

We used Broccoli, raw and Bamboo shoots, raw types in this comparison.

Infographic

Broccoli vs Bamboo shoot 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 Calcium +261.5%
Contains more Iron +46%
Contains more Magnesium +600%
Contains more Phosphorus +11.9%
Contains more Selenium +212.5%
Contains more Potassium +68.7%
Contains less Sodium -87.9%
Contains more Zinc +168.3%
Contains more Copper +287.8%
Contains more Manganese +24.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +261.5%
Contains more Iron +46%
Contains more Magnesium +600%
Contains more Phosphorus +11.9%
Contains more Selenium +212.5%
Contains more Potassium +68.7%
Contains less Sodium -87.9%
Contains more Zinc +168.3%
Contains more Copper +287.8%
Contains more Manganese +24.8%

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 A +3015%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +255.9%
Contains more Folate +800%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +37.1%
Equal in Vitamin B3 - 0.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Contains more Vitamin A +3015%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +255.9%
Contains more Folate +800%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +37.1%
Equal in Vitamin B3 - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +23.3%
Contains more Carbs +27.7%
Equal in Protein - 2.6
Equal in Water - 91
Equal in Other - 0.9
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Fats +23.3%
Contains more Carbs +27.7%
Equal in Protein - 2.6
Equal in Water - 91
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +252.6%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +252.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium 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 Broccoli Bamboo shoot Opinion
Net carbs 4.04g 3g Broccoli
Protein 2.82g 2.6g Broccoli
Fats 0.37g 0.3g Broccoli
Carbs 6.64g 5.2g Broccoli
Calories 34kcal 27kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 3g Broccoli
Fiber 2.6g 2.2g Broccoli
Calcium 47mg 13mg Broccoli
Iron 0.73mg 0.5mg Broccoli
Magnesium 21mg 3mg Broccoli
Phosphorus 66mg 59mg Broccoli
Potassium 316mg 533mg Bamboo shoot
Sodium 33mg 4mg Bamboo shoot
Zinc 0.41mg 1.1mg Bamboo shoot
Copper 0.049mg 0.19mg Bamboo shoot
Manganese 0.21mg 0.262mg Bamboo shoot
Selenium 2.5µg 0.8µg Broccoli
Vitamin A 623IU 20IU Broccoli
Vitamin A RAE 31µg 1µg Broccoli
Vitamin E 0.78mg 1mg Bamboo shoot
Vitamin C 89.2mg 4mg Broccoli
Vitamin B1 0.071mg 0.15mg Bamboo shoot
Vitamin B2 0.117mg 0.07mg Broccoli
Vitamin B3 0.639mg 0.6mg Broccoli
Vitamin B5 0.573mg 0.161mg Broccoli
Vitamin B6 0.175mg 0.24mg Bamboo shoot
Folate 63µg 7µg Broccoli
Choline 18.7mg 0mg Broccoli
Vitamin K 101.6µg 0µg Broccoli
Tryptophan 0.033mg 0.027mg Broccoli
Threonine 0.088mg 0.086mg Broccoli
Isoleucine 0.079mg 0.088mg Bamboo shoot
Leucine 0.129mg 0.14mg Bamboo shoot
Lysine 0.135mg 0.134mg Broccoli
Methionine 0.038mg 0.03mg Broccoli
Phenylalanine 0.117mg 0.09mg Broccoli
Valine 0.125mg 0.106mg Broccoli
Histidine 0.059mg 0.042mg Broccoli
Saturated Fat 0.039g 0.069g Broccoli
Monounsaturated Fat 0.011g 0.007g Broccoli
Polyunsaturated fat 0.038g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Bamboo shoot
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
61%
Broccoli
13%
Bamboo shoot
Minerals Daily Need Coverage Score
19%
Broccoli
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.03g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 29mg)
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 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.