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Welsh onion vs Bamboo shoot - In-Depth Nutrition Comparison

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How are Welsh onion and Bamboo shoot different?

  • Welsh onion is higher in Vitamin K, Vitamin C, and Iron, however Bamboo shoot is richer in Copper, Vitamin B6, Potassium, Vitamin B1, Manganese, and Zinc.
  • Daily need coverage for Vitamin K from Welsh onion is 161% higher.
  • Welsh onion contains 8 times more Magnesium than Bamboo shoot. While Welsh onion contains 23mg of Magnesium, Bamboo shoot contains only 3mg.

Onions, welsh, raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Welsh onion 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 +38.5%
Contains more Iron +144%
Contains more Magnesium +666.7%
Contains more Phosphorus +20.4%
Contains more Potassium +151.4%
Contains less Sodium -76.5%
Contains more Zinc +111.5%
Contains more Copper +171.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +38.5%
Contains more Iron +144%
Contains more Magnesium +666.7%
Contains more Phosphorus +20.4%
Contains more Potassium +151.4%
Contains less Sodium -76.5%
Contains more Zinc +111.5%
Contains more Copper +171.4%

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 +5700%
Contains more Vitamin C +575%
Contains more Vitamin B2 +28.6%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +233.3%
Equal in Vitamin B5 - 0.161
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +5700%
Contains more Vitamin C +575%
Contains more Vitamin B2 +28.6%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +233.3%
Equal in Vitamin B5 - 0.161

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

All nutrients comparison - raw data values

Nutrient Welsh onion Bamboo shoot Opinion
Net carbs 4.1g 3g Welsh onion
Protein 1.9g 2.6g Bamboo shoot
Fats 0.4g 0.3g Welsh onion
Carbs 6.5g 5.2g Welsh onion
Calories 34kcal 27kcal Welsh onion
Starch g g
Fructose g g
Sugar 2.18g 3g Welsh onion
Fiber 2.4g 2.2g Welsh onion
Calcium 18mg 13mg Welsh onion
Iron 1.22mg 0.5mg Welsh onion
Magnesium 23mg 3mg Welsh onion
Phosphorus 49mg 59mg Bamboo shoot
Potassium 212mg 533mg Bamboo shoot
Sodium 17mg 4mg Bamboo shoot
Zinc 0.52mg 1.1mg Bamboo shoot
Copper 0.07mg 0.19mg Bamboo shoot
Vitamin A 1160IU 20IU Welsh onion
Vitamin E 0.51mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 4mg Welsh onion
Vitamin B1 0.05mg 0.15mg Bamboo shoot
Vitamin B2 0.09mg 0.07mg Welsh onion
Vitamin B3 0.4mg 0.6mg Bamboo shoot
Vitamin B5 0.169mg 0.161mg Welsh onion
Vitamin B6 0.072mg 0.24mg Bamboo shoot
Folate 16µg 7µg Welsh onion
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 0µg Welsh onion
Tryptophan 0.021mg 0.027mg Bamboo shoot
Threonine 0.074mg 0.086mg Bamboo shoot
Isoleucine 0.081mg 0.088mg Bamboo shoot
Leucine 0.113mg 0.14mg Bamboo shoot
Lysine 0.095mg 0.134mg Bamboo shoot
Methionine 0.021mg 0.03mg Bamboo shoot
Phenylalanine 0.061mg 0.09mg Bamboo shoot
Valine 0.084mg 0.106mg Bamboo shoot
Histidine 0.033mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.069g Welsh onion
Monounsaturated Fat 0.056g 0.007g Welsh onion
Polyunsaturated fat 0.156g 0.134g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61
Welsh onion
14
Bamboo shoot
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
16%
Bamboo shoot
Carbohydrates
7%
Welsh onion
5%
Bamboo shoot
Fats
2%
Welsh onion
1%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.002g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 7)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.