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  6. Chard vs. Bamboo shoot

Chard vs. Bamboo shoot — In-Depth Nutrition Comparison

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The main differences between Chard and Bamboo shoot

  • Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, and Vitamin E , yet Bamboo shoot is richer in Vitamin B6, Vitamin B1, and Zinc.
  • Daily need coverage for Vitamin K from Chard is 273% higher.
  • Chard contains 306 times more Vitamin A RAE than Bamboo shoot. Chard contains 306µg of Vitamin A RAE, while Bamboo shoot contains 1µg.
  • Bamboo shoot contains less Sodium.

Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Bamboo shoots, raw.

Infographic

Chard 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.
Chard
Chard
6
:
4
Bamboo shoot
Bamboo shoot
Contains more Calcium +346.2%
Contains more Iron +352%
Contains more Magnesium +2766.7%
Contains more Manganese +27.5%
Contains more Selenium +12.5%
Contains more Phosphorus +78.8%
Contains less Sodium -97.8%
Contains more Zinc +233.3%
Contains more Copper +16.6%
Equal in Potassium - 533
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +346.2%
Contains more Iron +352%
Contains more Magnesium +2766.7%
Contains more Manganese +27.5%
Contains more Selenium +12.5%
Contains more Phosphorus +78.8%
Contains less Sodium -97.8%
Contains more Zinc +233.3%
Contains more Copper +16.6%
Equal in Potassium - 533

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.
Chard
Chard
7
:
3
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +30520%
Contains more Vitamin E +89%
Contains more Vitamin C +350%
Contains more Vitamin B2 +22.9%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +182.4%
Equal in Vitamin B5 - 0.161
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Bamboo shoot
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 +30520%
Contains more Vitamin E +89%
Contains more Vitamin C +350%
Contains more Vitamin B2 +22.9%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +182.4%
Equal in Vitamin B5 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Bamboo shoot
Bamboo shoot
Contains more Other +40%
Contains more Protein +38.3%
Contains more Fats +275%
Contains more Carbs +25.9%
Equal in Water - 91
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Other +40%
Contains more Protein +38.3%
Contains more Fats +275%
Contains more Carbs +25.9%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +378.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +378.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chard Bamboo shoot Opinion
Net carbs 2.03g 3g Bamboo shoot
Protein 1.88g 2.6g Bamboo shoot
Fats 0.08g 0.3g Bamboo shoot
Carbs 4.13g 5.2g Bamboo shoot
Calories 20kcal 27kcal Bamboo shoot
Sugar 1.1g 3g Chard
Fiber 2.1g 2.2g Bamboo shoot
Calcium 58mg 13mg Chard
Iron 2.26mg 0.5mg Chard
Magnesium 86mg 3mg Chard
Phosphorus 33mg 59mg Bamboo shoot
Potassium 549mg 533mg Chard
Sodium 179mg 4mg Bamboo shoot
Zinc 0.33mg 1.1mg Bamboo shoot
Copper 0.163mg 0.19mg Bamboo shoot
Manganese 0.334mg 0.262mg Chard
Selenium 0.9µg 0.8µg Chard
Vitamin A 6124IU 20IU Chard
Vitamin A RAE 306µg 1µg Chard
Vitamin E 1.89mg 1mg Chard
Vitamin C 18mg 4mg Chard
Vitamin B1 0.034mg 0.15mg Bamboo shoot
Vitamin B2 0.086mg 0.07mg Chard
Vitamin B3 0.36mg 0.6mg Bamboo shoot
Vitamin B5 0.163mg 0.161mg Chard
Vitamin B6 0.085mg 0.24mg Bamboo shoot
Folate 9µg 7µg Chard
Vitamin K 327.3µg 0µg Chard
Tryptophan 0.018mg 0.027mg Bamboo shoot
Threonine 0.086mg 0.086mg
Isoleucine 0.154mg 0.088mg Chard
Leucine 0.135mg 0.14mg Bamboo shoot
Lysine 0.103mg 0.134mg Bamboo shoot
Methionine 0.02mg 0.03mg Bamboo shoot
Phenylalanine 0.114mg 0.09mg Chard
Valine 0.114mg 0.106mg Chard
Histidine 0.038mg 0.042mg Bamboo shoot
Saturated Fat 0.012g 0.069g Chard
Monounsaturated Fat 0.016g 0.007g Chard
Polyunsaturated fat 0.028g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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
113%
Chard
14%
Bamboo shoot
Minerals Daily Need Coverage Score
36%
Chard
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.057g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 175mg)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.