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  6. Endive vs. Bamboo shoots

Endive vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are endive and bamboo shoots different?

  • Endive is higher in vitamin K, vitamin A, folate, vitamin B5, and manganese; however, bamboo shoots are richer in vitamin B6, copper, potassium, and vitamin B1.
  • Daily need coverage for vitamin K for endive is 193% higher.
  • Endive contains 108 times more vitamin A than bamboo shoots. While endive contains 2167IU of vitamin A, bamboo shoots contain only 20IU.
  • Bamboo shoots have a lower glycemic index (32) than endive (45).

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

Infographic

Endive 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.
Endive
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 +400%
Contains more CalciumCalcium +300%
Contains more IronIron +66%
Contains more ManganeseManganese +60.3%
Contains more PotassiumPotassium +69.7%
Contains more CopperCopper +91.9%
Contains more ZincZinc +39.2%
Contains more PhosphorusPhosphorus +110.7%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +300%

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.
Endive
Endive
6
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 +62.5%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin B5Vitamin B5 +459%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1928.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Bamboo shoots DV% diff.
Vitamin K 231µg 0µg 193%
Folate 142µg 7µg 34%
Vitamin B6 0.02mg 0.24mg 17%
Vitamin B5 0.9mg 0.161mg 15%
Vitamin A 108µg 1µg 12%
Copper 0.099mg 0.19mg 10%
Manganese 0.42mg 0.262mg 7%
Vitamin B1 0.08mg 0.15mg 6%
Potassium 314mg 533mg 6%
Iron 0.83mg 0.5mg 4%
Fiber 3.1g 2.2g 4%
Calcium 52mg 13mg 4%
Phosphorus 28mg 59mg 4%
Vitamin E 0.44mg 1mg 4%
Protein 1.25g 2.6g 3%
Zinc 0.79mg 1.1mg 3%
Magnesium 15mg 3mg 3%
Vitamin C 6.5mg 4mg 3%
Choline 16.8mg 0mg 3%
Vitamin B3 0.4mg 0.6mg 1%
Calories 17kcal 27kcal 1%
Selenium 0.2µg 0.8µg 1%
Sodium 22mg 4mg 1%
Carbs 3.35g 5.2g 1%
Fats 0.2g 0.3g 0%
Net carbs 0.25g 3g N/A
Sugar 0.25g 3g N/A
Vitamin B2 0.075mg 0.07mg 0%
Saturated fat 0.048g 0.069g 0%
Monounsaturated fat 0.004g 0.007g 0%
Polyunsaturated fat 0.087g 0.134g 0%
Tryptophan 0.005mg 0.027mg 0%
Threonine 0.05mg 0.086mg 0%
Isoleucine 0.072mg 0.088mg 0%
Leucine 0.098mg 0.14mg 0%
Lysine 0.063mg 0.134mg 0%
Methionine 0.014mg 0.03mg 0%
Phenylalanine 0.053mg 0.09mg 0%
Valine 0.063mg 0.106mg 0%
Histidine 0.023mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 OtherOther +56.7%
Contains more ProteinProtein +108%
Contains more FatsFats +50%
Contains more CarbsCarbs +55.2%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +54%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.