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Chinese broccoli vs Bamboo shoot - In-Depth Nutrition Comparison

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A recap on differences between Chinese broccoli and Bamboo shoot

  • Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, and Vitamin B2, yet Bamboo shoot is higher in Copper, Vitamin B6, Potassium, and Zinc.
  • Chinese broccoli covers your daily Vitamin K needs 71% more than Bamboo shoot.
  • Chinese broccoli contains 82 times more Vitamin A RAE than Bamboo shoot. While Chinese broccoli contains 82µg of Vitamin A RAE, Bamboo shoot contains only 1µg.

Food varieties used in this article are Broccoli, chinese, cooked and Bamboo shoots, raw.

Infographic

Chinese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +669.2%
Contains more Iron +12%
Contains more Magnesium +500%
Contains more Phosphorus +43.9%
Contains more Potassium +104.2%
Contains less Sodium -42.9%
Contains more Zinc +182.1%
Contains more Copper +211.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +669.2%
Contains more Iron +12%
Contains more Magnesium +500%
Contains more Phosphorus +43.9%
Contains more Potassium +104.2%
Contains less Sodium -42.9%
Contains more Zinc +182.1%
Contains more Copper +211.5%

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 +8090%
Contains more Vitamin C +605%
Contains more Vitamin B2 +108.6%
Contains more Folate +1314.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +242.9%
Equal in Vitamin B5 - 0.161
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +8090%
Contains more Vitamin C +605%
Contains more Vitamin B2 +108.6%
Contains more Folate +1314.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +242.9%
Equal in Vitamin B5 - 0.161

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.
Chinese broccoli Bamboo shoot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Bamboo shoot Opinion
Net carbs 1.31g 3g Bamboo shoot
Protein 1.14g 2.6g Bamboo shoot
Fats 0.72g 0.3g Chinese broccoli
Carbs 3.81g 5.2g Bamboo shoot
Calories 22kcal 27kcal Bamboo shoot
Starch g g
Fructose g g
Sugar 0.84g 3g Chinese broccoli
Fiber 2.5g 2.2g Chinese broccoli
Calcium 100mg 13mg Chinese broccoli
Iron 0.56mg 0.5mg Chinese broccoli
Magnesium 18mg 3mg Chinese broccoli
Phosphorus 41mg 59mg Bamboo shoot
Potassium 261mg 533mg Bamboo shoot
Sodium 7mg 4mg Bamboo shoot
Zinc 0.39mg 1.1mg Bamboo shoot
Copper 0.061mg 0.19mg Bamboo shoot
Vitamin A 1638IU 20IU Chinese broccoli
Vitamin E 0.48mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 4mg Chinese broccoli
Vitamin B1 0.095mg 0.15mg Bamboo shoot
Vitamin B2 0.146mg 0.07mg Chinese broccoli
Vitamin B3 0.437mg 0.6mg Bamboo shoot
Vitamin B5 0.159mg 0.161mg Bamboo shoot
Vitamin B6 0.07mg 0.24mg Bamboo shoot
Folate 99µg 7µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 0µg Chinese broccoli
Tryptophan mg 0.027mg Bamboo shoot
Threonine mg 0.086mg Bamboo shoot
Isoleucine mg 0.088mg Bamboo shoot
Leucine mg 0.14mg Bamboo shoot
Lysine mg 0.134mg Bamboo shoot
Methionine mg 0.03mg Bamboo shoot
Phenylalanine mg 0.09mg Bamboo shoot
Valine mg 0.106mg Bamboo shoot
Histidine mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.069g Bamboo shoot
Monounsaturated Fat 0.05g 0.007g Chinese broccoli
Polyunsaturated fat 0.33g 0.134g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese 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
48
Chinese broccoli
14
Bamboo shoot
Mineral Summary Score
17
Chinese 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
7%
Chinese broccoli
16%
Bamboo shoot
Carbohydrates
4%
Chinese broccoli
5%
Bamboo shoot
Fats
3%
Chinese broccoli
1%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.041g)
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 ($)
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.
Which food is richer in vitamins?
?
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.