Asparagus vs. Bamboo Shoot
Nutrition comparison of Asparagus and Cooked Bamboo Shoot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and bamboo shoot:
- Both asparagus and bamboo shoot are high in potassium.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Asparagus is a great source of dietary fiber and iron.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and bamboo shoot contain similar amounts of calories - asparagus has 20 calories per 100 grams and bamboo shoot has 11 calories.
For macronutrient ratios, asparagus is lighter in protein, heavier in carbs and lighter in fat compared to bamboo shoot per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Bamboo Shoot | |
|---|---|---|
| Protein | 34% | 42% |
| Carbohydrates | 61% | 42% |
| Fat | 5% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and bamboo shoot are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and bamboo shoot has 1.5g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 110% more dietary fiber than bamboo shoot - asparagus has 2.1g of dietary fiber per 100 grams and bamboo shoot has 1g of dietary fiber.
sugar
Bamboo shoot has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Asparagus and bamboo shoot contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Fat
saturated fat
Both asparagus and bamboo shoot are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and bamboo shoot has 0.05g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than bamboo shoot - asparagus has 5.6mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than bamboo shoot - asparagus has 38ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than bamboo shoot - asparagus has 1.1mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than bamboo shoot - asparagus has 41.6ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both asparagus and bamboo shoot contain significant amounts of Vitamin B6.
| Asparagus | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.143 MG | 0.02 MG |
| Riboflavin | 0.141 MG | 0.05 MG |
| Niacin | 0.978 MG | 0.3 MG |
| Pantothenic acid | 0.274 MG | 0.066 MG |
| Vitamin B6 | 0.091 MG | 0.098 MG |
| Folate | 52 UG | 2 UG |
Minerals
calcium
Asparagus has 100% more calcium than bamboo shoot - asparagus has 24mg of calcium per 100 grams and bamboo shoot has 12mg of calcium.
iron
Asparagus is a great source of iron and it has 792% more iron than bamboo shoot - asparagus has 2.1mg of iron per 100 grams and bamboo shoot has 0.24mg of iron.
potassium
Both asparagus and bamboo shoot are high in potassium. Bamboo shoot has 164% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and bamboo shoot has 533mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and bamboo shoot contain significant amounts of alpha linoleic acid (ALA).
| Asparagus | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.015 G |
| Total | 0.01 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than asparagus per 100 grams.
| Asparagus | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 0.04 G | 0.083 G |
| Total | 0.04 G | 0.083 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Asparagus (Asparagus, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Asparagus g
()
|
Daily Values (%) |
Cooked Bamboo Shoot g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or bamboo shoot contain more calories in 100 grams?Asparagus and bamboo shoot contain similar amounts of calories - asparagus has 20 calories in 100g and bamboo shoot has 11 calories.
Is asparagus or bamboo shoot better for protein?
Asparagus and bamboo shoot contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Does asparagus or bamboo shoot have more carbohydrates?
By weight, both asparagus and bamboo shoot are low in carbohydrates - asparagus has 3.9g of carbs for 100g and bamboo shoot has 1.5g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
Does asparagus or bamboo shoot contain more potassium?
Both asparagus and bamboo shoot are high in potassium. Bamboo shoot has 160% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and bamboo shoot has 533mg of potassium.