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  6. Watercress vs. Bamboo shoots

Watercress vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the differences between watercress and bamboo shoots?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, and calcium, yet bamboo shoots are higher in copper, zinc, vitamin B6, fiber, and potassium.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress has 160 times more vitamin A than bamboo shoots. While watercress has 3191IU of vitamin A, bamboo shoots have only 20IU.

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

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +600%
Contains more CalciumCalcium +823.1%
Contains more SeleniumSelenium +12.5%
Contains more PotassiumPotassium +61.5%
Contains more IronIron +150%
Contains more CopperCopper +146.8%
Contains more ZincZinc +900%
Contains less SodiumSodium -90.2%
~equal in Phosphorus ~59mg
~equal in Manganese ~0.262mg

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.
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +975%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +92.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +86%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Bamboo shoots DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 4mg 43%
Vitamin A 160µg 1µg 18%
Copper 0.077mg 0.19mg 13%
Calcium 120mg 13mg 11%
Vitamin B6 0.129mg 0.24mg 9%
Zinc 0.11mg 1.1mg 9%
Fiber 0.5g 2.2g 7%
Potassium 330mg 533mg 6%
Vitamin B1 0.09mg 0.15mg 5%
Iron 0.2mg 0.5mg 4%
Vitamin B2 0.12mg 0.07mg 4%
Magnesium 21mg 3mg 4%
Vitamin B5 0.31mg 0.161mg 3%
Vitamin B3 0.2mg 0.6mg 3%
Choline 9mg 0mg 2%
Sodium 41mg 4mg 2%
Folate 9µg 7µg 1%
Polyunsaturated fat 0.035g 0.134g 1%
Calories 11kcal 27kcal 1%
Protein 2.3g 2.6g 1%
Carbs 1.29g 5.2g 1%
Manganese 0.244mg 0.262mg 1%
Fats 0.1g 0.3g 0%
Net carbs 0.79g 3g N/A
Sugar 0.2g 3g N/A
Phosphorus 60mg 59mg 0%
Vitamin E 1mg 1mg 0%
Selenium 0.9µg 0.8µg 0%
Saturated fat 0.027g 0.069g 0%
Monounsaturated fat 0.008g 0.007g 0%
Tryptophan 0.03mg 0.027mg 0%
Threonine 0.133mg 0.086mg 0%
Isoleucine 0.093mg 0.088mg 0%
Leucine 0.166mg 0.14mg 0%
Lysine 0.134mg 0.134mg 0%
Methionine 0.02mg 0.03mg 0%
Phenylalanine 0.114mg 0.09mg 0%
Valine 0.137mg 0.106mg 0%
Histidine 0.04mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +33.3%
Contains more ProteinProtein +13%
Contains more FatsFats +200%
Contains more CarbsCarbs +303.1%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -60.9%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +282.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.