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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, Folate, and Vitamin B5, yet Bamboo shoot is richer in Vitamin K, Copper, Vitamin B1, Potassium, and Zinc.
  • Broccoli's daily need coverage for Vitamin C is 95% higher.
  • Broccoli has 9 times more Folate than Bamboo shoot. Broccoli has 63µg of Folate, while Bamboo shoot has 7µg.

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

Infographic

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

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 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 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 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
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 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

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.
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
Starch 0g g Broccoli
Fructose 0.68g g 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
Vitamin A 623IU 20IU Broccoli
Vitamin E 0.78mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
65
Broccoli
14
Bamboo shoot
Mineral Summary Score
18
Broccoli
24
Bamboo shoot

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
17%
Broccoli
16%
Bamboo shoot
Carbohydrates
7%
Broccoli
5%
Bamboo shoot
Fats
2%
Broccoli
1%
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

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. 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.