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Garlic vs Bamboo shoot - In-Depth Nutrition Comparison

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Differences between Garlic and Bamboo shoot

  • Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, Calcium, Iron, Phosphorus, Copper, and Vitamin B5, while Bamboo shoot has more Vitamin E .
  • Garlic's daily need coverage for Vitamin B6 is 77% higher.
  • Bamboo shoot contains 18 times less Selenium than Garlic. Garlic contains 14.2µg of Selenium, while Bamboo shoot contains 0.8µg.

The food types used in this comparison are Garlic, raw and Bamboo shoots, raw.

Infographic

Garlic 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 +1292.3%
Contains more Iron +240%
Contains more Magnesium +733.3%
Contains more Phosphorus +159.3%
Contains more Copper +57.4%
Contains more Potassium +32.9%
Contains less Sodium -76.5%
Equal in Zinc - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +1292.3%
Contains more Iron +240%
Contains more Magnesium +733.3%
Contains more Phosphorus +159.3%
Contains more Copper +57.4%
Contains more Potassium +32.9%
Contains less Sodium -76.5%
Equal in Zinc - 1.1

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
Garlic
7
:
Contains more Vitamin C +680%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +270.2%
Contains more Vitamin B6 +414.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +1150%
Contains more Folate +133.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +680%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +270.2%
Contains more Vitamin B6 +414.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +1150%
Contains more Folate +133.3%

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

All nutrients comparison - raw data values

Nutrient Garlic Bamboo shoot Opinion
Net carbs 30.96g 3g Garlic
Protein 6.36g 2.6g Garlic
Fats 0.5g 0.3g Garlic
Carbs 33.06g 5.2g Garlic
Calories 149kcal 27kcal Garlic
Starch g g
Fructose g g
Sugar 1g 3g Garlic
Fiber 2.1g 2.2g Bamboo shoot
Calcium 181mg 13mg Garlic
Iron 1.7mg 0.5mg Garlic
Magnesium 25mg 3mg Garlic
Phosphorus 153mg 59mg Garlic
Potassium 401mg 533mg Bamboo shoot
Sodium 17mg 4mg Bamboo shoot
Zinc 1.16mg 1.1mg Garlic
Copper 0.299mg 0.19mg Garlic
Vitamin A 9IU 20IU Bamboo shoot
Vitamin E 0.08mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 4mg Garlic
Vitamin B1 0.2mg 0.15mg Garlic
Vitamin B2 0.11mg 0.07mg Garlic
Vitamin B3 0.7mg 0.6mg Garlic
Vitamin B5 0.596mg 0.161mg Garlic
Vitamin B6 1.235mg 0.24mg Garlic
Folate 3µg 7µg Bamboo shoot
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0µg Garlic
Tryptophan 0.066mg 0.027mg Garlic
Threonine 0.157mg 0.086mg Garlic
Isoleucine 0.217mg 0.088mg Garlic
Leucine 0.308mg 0.14mg Garlic
Lysine 0.273mg 0.134mg Garlic
Methionine 0.076mg 0.03mg Garlic
Phenylalanine 0.183mg 0.09mg Garlic
Valine 0.291mg 0.106mg Garlic
Histidine 0.113mg 0.042mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.069g Bamboo shoot
Monounsaturated Fat 0.011g 0.007g Garlic
Polyunsaturated fat 0.249g 0.134g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43
Garlic
14
Bamboo shoot
Mineral Summary Score
46
Garlic
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
38%
Garlic
16%
Bamboo shoot
Carbohydrates
33%
Garlic
5%
Bamboo shoot
Fats
2%
Garlic
1%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.