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Garden asparagus vs Bamboo shoot - In-Depth Nutrition Comparison

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What are the differences between Garden asparagus and Bamboo shoot?

  • Garden asparagus is higher in Vitamin K, Iron, Folate, and Vitamin B2, yet Bamboo shoot is higher in Vitamin B6, Potassium, and Zinc.
  • Garden asparagus's daily need coverage for Vitamin K is 35% more.
  • Garden asparagus has 10000000 times more Choline than Bamboo shoot. While Garden asparagus has 16mg of Choline, Bamboo shoot has only 0mg.

We used Asparagus, raw and Bamboo shoots, raw types in this article.

Infographic

Garden asparagus 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 +84.6%
Contains more Iron +328%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Equal in Copper - 0.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +84.6%
Contains more Iron +328%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Equal in Copper - 0.19

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 +3680%
Contains more Vitamin E +13%
Contains more Vitamin C +40%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Folate +642.9%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +163.7%
Equal in Vitamin B1 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +3680%
Contains more Vitamin E +13%
Contains more Vitamin C +40%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +63%
Contains more Vitamin B5 +70.2%
Contains more Folate +642.9%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +163.7%
Equal in Vitamin B1 - 0.15

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Bamboo shoot Opinion
Net carbs 1.78g 3g Bamboo shoot
Protein 2.2g 2.6g Bamboo shoot
Fats 0.12g 0.3g Bamboo shoot
Carbs 3.88g 5.2g Bamboo shoot
Calories 20kcal 27kcal Bamboo shoot
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 3g Garden asparagus
Fiber 2.1g 2.2g Bamboo shoot
Calcium 24mg 13mg Garden asparagus
Iron 2.14mg 0.5mg Garden asparagus
Magnesium 14mg 3mg Garden asparagus
Phosphorus 52mg 59mg Bamboo shoot
Potassium 202mg 533mg Bamboo shoot
Sodium 2mg 4mg Garden asparagus
Zinc 0.54mg 1.1mg Bamboo shoot
Copper 0.189mg 0.19mg Bamboo shoot
Vitamin A 756IU 20IU Garden asparagus
Vitamin E 1.13mg 1mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 4mg Garden asparagus
Vitamin B1 0.143mg 0.15mg Bamboo shoot
Vitamin B2 0.141mg 0.07mg Garden asparagus
Vitamin B3 0.978mg 0.6mg Garden asparagus
Vitamin B5 0.274mg 0.161mg Garden asparagus
Vitamin B6 0.091mg 0.24mg Bamboo shoot
Folate 52µg 7µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 0µg Garden asparagus
Tryptophan 0.027mg 0.027mg
Threonine 0.084mg 0.086mg Bamboo shoot
Isoleucine 0.075mg 0.088mg Bamboo shoot
Leucine 0.128mg 0.14mg Bamboo shoot
Lysine 0.104mg 0.134mg Bamboo shoot
Methionine 0.031mg 0.03mg Garden asparagus
Phenylalanine 0.075mg 0.09mg Bamboo shoot
Valine 0.115mg 0.106mg Garden asparagus
Histidine 0.049mg 0.042mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.069g Garden asparagus
Monounsaturated Fat 0g 0.007g Bamboo shoot
Polyunsaturated fat 0.05g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29
Garden asparagus
14
Bamboo shoot
Mineral Summary Score
27
Garden asparagus
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
13%
Garden asparagus
16%
Bamboo shoot
Carbohydrates
4%
Garden asparagus
5%
Bamboo shoot
Fats
1%
Garden asparagus
1%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.029g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $4)
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 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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.