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  6. Garden asparagus vs. Bamboo shoot

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.

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

Infographic

Garden asparagus 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden asparagus
Garden asparagus
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Calcium +84.6%
Contains more Iron +328%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Selenium +187.5%
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Manganese +65.8%
Equal in Copper - 0.19
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +84.6%
Contains more Iron +328%
Contains more Magnesium +366.7%
Contains less Sodium -50%
Contains more Selenium +187.5%
Contains more Phosphorus +13.5%
Contains more Potassium +163.9%
Contains more Zinc +103.7%
Contains more Manganese +65.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden asparagus
Garden asparagus
8
:
2
Bamboo shoot
Bamboo shoot
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
Garden asparagus
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%
Bamboo shoot
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Bamboo shoot
Bamboo shoot
Contains more Protein +18.2%
Contains more Fats +150%
Contains more Carbs +34%
Contains more Other +55.2%
Equal in Water - 91
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Protein +18.2%
Contains more Fats +150%
Contains more Carbs +34%
Contains more Other +55.2%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +168%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +168%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 1g 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
Manganese 0.158mg 0.262mg Bamboo shoot
Selenium 2.3µg 0.8µg Garden asparagus
Vitamin A 756IU 20IU Garden asparagus
Vitamin A RAE 38µg 1µg Garden asparagus
Vitamin E 1.13mg 1mg Garden asparagus
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 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
14%
Bamboo shoot
Minerals Daily Need Coverage Score
25%
Garden asparagus
23%
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

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. 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.