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  6. Chinese broccoli vs. Bamboo shoots

Chinese broccoli vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on the differences between chinese broccoli and bamboo shoots

  • Chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin B2, yet bamboo shoots are higher in copper, vitamin B6, potassium, and zinc.
  • Chinese broccoli covers your daily vitamin K needs 71% more than bamboo shoots.
  • Chinese broccoli contains 82 times more vitamin A than bamboo shoots. While chinese broccoli contains 1638IU of vitamin A, bamboo shoots contain only 20IU.

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

Infographic

Chinese broccoli vs Bamboo shoots 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +669.2%
Contains more IronIron +12%
Contains more SeleniumSelenium +62.5%
Contains more PotassiumPotassium +104.2%
Contains more CopperCopper +211.5%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -42.9%
~equal in Manganese ~0.262mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +605%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1314.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B6Vitamin B6 +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Bamboo shoots DV% diff.
Vitamin K 84.8µg 0µg 71%
Vitamin C 28.2mg 4mg 27%
Folate 99µg 7µg 23%
Copper 0.061mg 0.19mg 14%
Vitamin B6 0.07mg 0.24mg 13%
Vitamin A 82µg 1µg 9%
Calcium 100mg 13mg 9%
Potassium 261mg 533mg 8%
Vitamin B2 0.146mg 0.07mg 6%
Zinc 0.39mg 1.1mg 6%
Vitamin B1 0.095mg 0.15mg 5%
Choline 25.3mg 0mg 5%
Magnesium 18mg 3mg 4%
Phosphorus 41mg 59mg 3%
Vitamin E 0.48mg 1mg 3%
Protein 1.14g 2.6g 3%
Vitamin B3 0.437mg 0.6mg 1%
Iron 0.56mg 0.5mg 1%
Polyunsaturated fat 0.33g 0.134g 1%
Fats 0.72g 0.3g 1%
Selenium 1.3µg 0.8µg 1%
Fiber 2.5g 2.2g 1%
Calories 22kcal 27kcal 0%
Carbs 3.81g 5.2g 0%
Net carbs 1.31g 3g N/A
Sugar 0.84g 3g N/A
Sodium 7mg 4mg 0%
Manganese 0.264mg 0.262mg 0%
Vitamin B5 0.159mg 0.161mg 0%
Saturated fat 0.11g 0.069g 0%
Monounsaturated fat 0.05g 0.007g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +140%
Contains more ProteinProtein +128.1%
Contains more CarbsCarbs +36.5%
Contains more OtherOther +13.9%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +614.3%
Contains more Poly. FatPolyunsaturated fat +146.3%
Contains less Sat. FatSaturated fat -37.3%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Bamboo shoots - 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.