Alfalfa Sprouts vs. Bamboo Shoot
Nutrition comparison of Alfalfa Sprouts 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
alfalfa sprouts
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in alfalfa sprouts and bamboo shoot:
- Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate, however, bamboo shoot contains more Vitamin B6.
- Bamboo shoot is an excellent source of potassium.
USDA sources for nutritional information: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprouts and bamboo shoot contain similar amounts of calories - alfalfa sprout has 23 calories per 100 grams and bamboo shoot has 11 calories.
For macronutrient ratios, alfalfa sprouts is heavier in protein, lighter in carbs and similar to bamboo shoot for fat. Alfalfa sprouts has a macronutrient ratio of 53:29:18 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Alfalfa Sprouts | Bamboo Shoot | |
|---|---|---|
| Protein | 53% | 42% |
| Carbohydrates | 29% | 42% |
| Fat | 18% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and bamboo shoot are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and bamboo shoot has 1.5g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
dietary fiber
Alfalfa sprout has 90% more dietary fiber than bamboo shoot - alfalfa sprout has 1.9g of dietary fiber per 100 grams and bamboo shoot has 1g of dietary fiber.
sugar
Alfalfa sprouts and bamboo shoot contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Alfalfa sprout has 161% more protein than bamboo shoot - alfalfa sprout has 4g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Fat
saturated fat
Both alfalfa sprouts and bamboo shoot are low in saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and bamboo shoot has 0.05g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than bamboo shoot - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Alfalfa sprout has more Vitamin A than bamboo shoot - alfalfa sprout has 8ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Alfalfa sprouts and bamboo shoot contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Alfalfa sprout has more Vitamin K than bamboo shoot - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Alfalfa sprout has more thiamin, riboflavin, pantothenic acid and folate, however, bamboo shoot contains more Vitamin B6. Both alfalfa sprouts and bamboo shoot contain significant amounts of niacin.
| Alfalfa Sprouts | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.076 MG | 0.02 MG |
| Riboflavin | 0.126 MG | 0.05 MG |
| Niacin | 0.481 MG | 0.3 MG |
| Pantothenic acid | 0.563 MG | 0.066 MG |
| Vitamin B6 | 0.034 MG | 0.098 MG |
| Folate | 36 UG | 2 UG |
Minerals
calcium
Alfalfa sprout has 167% more calcium than bamboo shoot - alfalfa sprout has 32mg of calcium per 100 grams and bamboo shoot has 12mg of calcium.
iron
Alfalfa sprout has 300% more iron than bamboo shoot - alfalfa sprout has 0.96mg of iron per 100 grams and bamboo shoot has 0.24mg of iron.
potassium
Bamboo shoot is an excellent source of potassium and it has 575% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and bamboo shoot has 533mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Alfalfa Sprouts | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.015 G |
| Total | 0.175 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than bamboo shoot per 100 grams.
| Alfalfa Sprouts | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 0.234 G | 0.083 G |
| Total | 0.234 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: Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Alfalfa Sprouts g
()
|
Daily Values (%) |
Cooked Bamboo Shoot g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or bamboo shoot contain more calories in 100 grams?Alfalfa sprouts and bamboo shoot contain similar amounts of calories - alfalfa sprout has 23 calories in 100g and bamboo shoot has 11 calories.
Is alfalfa sprouts or bamboo shoot better for protein?
Alfalfa sprout has 160% more protein than bamboo shoot - alfalfa sprout has 4g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Does alfalfa sprouts or bamboo shoot have more carbohydrates?
By weight, both alfalfa sprouts and bamboo shoot are low in carbohydrates - alfalfa sprout has 2.1g of carbs for 100g and bamboo shoot has 1.5g of carbohydrates. the carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
Does alfalfa sprouts or bamboo shoot contain more potassium?
Bamboo shoot is a rich source of potassium and it has 580% more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and bamboo shoot has 533mg of potassium.