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  6. Watercress vs. Bamboo shoot

Watercress vs. Bamboo shoot — In-Depth Nutrition Comparison

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What are the differences between Watercress and Bamboo shoot?

  • Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Calcium, yet Bamboo shoot is 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 RAE than Bamboo shoot. While Watercress has 160µg of Vitamin A RAE, Bamboo shoot has only 1µg.

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

Infographic

Watercress 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.
Watercress
Watercress
4
:
6
Bamboo shoot
Bamboo shoot
Contains more Calcium +823.1%
Contains more Magnesium +600%
Contains more Selenium +12.5%
Contains more Iron +150%
Contains more Potassium +61.5%
Contains less Sodium -90.2%
Contains more Zinc +900%
Contains more Copper +146.8%
Equal in Phosphorus - 59
Equal in Manganese - 0.262
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
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 +823.1%
Contains more Magnesium +600%
Contains more Selenium +12.5%
Contains more Iron +150%
Contains more Potassium +61.5%
Contains less Sodium -90.2%
Contains more Zinc +900%
Contains more Copper +146.8%
Equal in Phosphorus - 59
Equal in Manganese - 0.262

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.
Watercress
Watercress
6
:
3
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +15855%
Contains more Vitamin C +975%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +92.5%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +86%
Equal in Vitamin E - 1
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 +15855%
Contains more Vitamin C +975%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +92.5%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +86%
Equal in Vitamin E - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Bamboo shoot
Bamboo shoot
Contains more Other +33.3%
Contains more Protein +13%
Contains more Fats +200%
Contains more Carbs +303.1%
Equal in Water - 91
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 Other +33.3%
Contains more Protein +13%
Contains more Fats +200%
Contains more Carbs +303.1%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
2
:
1
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +282.9%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 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 -60.9%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +282.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Bamboo shoot Opinion
Net carbs 0.79g 3g Bamboo shoot
Protein 2.3g 2.6g Bamboo shoot
Fats 0.1g 0.3g Bamboo shoot
Carbs 1.29g 5.2g Bamboo shoot
Calories 11kcal 27kcal Bamboo shoot
Sugar 0.2g 3g Watercress
Fiber 0.5g 2.2g Bamboo shoot
Calcium 120mg 13mg Watercress
Iron 0.2mg 0.5mg Bamboo shoot
Magnesium 21mg 3mg Watercress
Phosphorus 60mg 59mg Watercress
Potassium 330mg 533mg Bamboo shoot
Sodium 41mg 4mg Bamboo shoot
Zinc 0.11mg 1.1mg Bamboo shoot
Copper 0.077mg 0.19mg Bamboo shoot
Manganese 0.244mg 0.262mg Bamboo shoot
Selenium 0.9µg 0.8µg Watercress
Vitamin A 3191IU 20IU Watercress
Vitamin A RAE 160µg 1µg Watercress
Vitamin E 1mg 1mg
Vitamin C 43mg 4mg Watercress
Vitamin B1 0.09mg 0.15mg Bamboo shoot
Vitamin B2 0.12mg 0.07mg Watercress
Vitamin B3 0.2mg 0.6mg Bamboo shoot
Vitamin B5 0.31mg 0.161mg Watercress
Vitamin B6 0.129mg 0.24mg Bamboo shoot
Folate 9µg 7µg Watercress
Vitamin K 250µg 0µg Watercress
Tryptophan 0.03mg 0.027mg Watercress
Threonine 0.133mg 0.086mg Watercress
Isoleucine 0.093mg 0.088mg Watercress
Leucine 0.166mg 0.14mg Watercress
Lysine 0.134mg 0.134mg
Methionine 0.02mg 0.03mg Bamboo shoot
Phenylalanine 0.114mg 0.09mg Watercress
Valine 0.137mg 0.106mg Watercress
Histidine 0.04mg 0.042mg Bamboo shoot
Saturated Fat 0.027g 0.069g Watercress
Monounsaturated Fat 0.008g 0.007g Watercress
Polyunsaturated fat 0.035g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
14%
Bamboo shoot
Minerals Daily Need Coverage Score
18%
Watercress
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.042g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 37mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.