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Endive vs Bamboo shoot - In-Depth Nutrition Comparison

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How are Endive and Bamboo shoot different?

  • Endive is higher in Vitamin K, Folate, Vitamin B5, Vitamin A RAE, and Manganese, however Bamboo shoot is richer in Vitamin B6, Copper, Potassium, and Vitamin B1.
  • Daily need coverage for Vitamin K from Endive is 193% higher.
  • Endive contains 108 times more Vitamin A RAE than Bamboo shoot. While Endive contains 108µg of Vitamin A RAE, Bamboo shoot contains only 1µg.

Endive, raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Endive 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 +300%
Contains more Iron +66%
Contains more Magnesium +400%
Contains more Phosphorus +110.7%
Contains more Potassium +69.7%
Contains less Sodium -81.8%
Contains more Zinc +39.2%
Contains more Copper +91.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +300%
Contains more Iron +66%
Contains more Magnesium +400%
Contains more Phosphorus +110.7%
Contains more Potassium +69.7%
Contains less Sodium -81.8%
Contains more Zinc +39.2%
Contains more Copper +91.9%

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
Endive
6
:
Contains more Vitamin A +10735%
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +459%
Contains more Folate +1928.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +1100%
Equal in Vitamin B2 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +10735%
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +459%
Contains more Folate +1928.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +1100%
Equal in Vitamin B2 - 0.07

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

All nutrients comparison - raw data values

Nutrient Endive Bamboo shoot Opinion
Net carbs 0.25g 3g Bamboo shoot
Protein 1.25g 2.6g Bamboo shoot
Fats 0.2g 0.3g Bamboo shoot
Carbs 3.35g 5.2g Bamboo shoot
Calories 17kcal 27kcal Bamboo shoot
Starch g g
Fructose g g
Sugar 0.25g 3g Endive
Fiber 3.1g 2.2g Endive
Calcium 52mg 13mg Endive
Iron 0.83mg 0.5mg Endive
Magnesium 15mg 3mg Endive
Phosphorus 28mg 59mg Bamboo shoot
Potassium 314mg 533mg Bamboo shoot
Sodium 22mg 4mg Bamboo shoot
Zinc 0.79mg 1.1mg Bamboo shoot
Copper 0.099mg 0.19mg Bamboo shoot
Vitamin A 2167IU 20IU Endive
Vitamin E 0.44mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 4mg Endive
Vitamin B1 0.08mg 0.15mg Bamboo shoot
Vitamin B2 0.075mg 0.07mg Endive
Vitamin B3 0.4mg 0.6mg Bamboo shoot
Vitamin B5 0.9mg 0.161mg Endive
Vitamin B6 0.02mg 0.24mg Bamboo shoot
Folate 142µg 7µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 0µg Endive
Tryptophan 0.005mg 0.027mg Bamboo shoot
Threonine 0.05mg 0.086mg Bamboo shoot
Isoleucine 0.072mg 0.088mg Bamboo shoot
Leucine 0.098mg 0.14mg Bamboo shoot
Lysine 0.063mg 0.134mg Bamboo shoot
Methionine 0.014mg 0.03mg Bamboo shoot
Phenylalanine 0.053mg 0.09mg Bamboo shoot
Valine 0.063mg 0.106mg Bamboo shoot
Histidine 0.023mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.069g Endive
Monounsaturated Fat 0.004g 0.007g Bamboo shoot
Polyunsaturated fat 0.087g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
79
Endive
14
Bamboo shoot
Mineral Summary Score
19
Endive
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
8%
Endive
16%
Bamboo shoot
Carbohydrates
3%
Endive
5%
Bamboo shoot
Fats
1%
Endive
1%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.75g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.021g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 13)
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 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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.