Arugula vs. Bamboo Shoot
Nutrition comparison of Arugula 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
arugula
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and bamboo shoot:
- Both bamboo shoot and arugula are high in potassium.
- Arugula has more pantothenic acid and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot and arugula contain similar amounts of calories - bamboo shoot has 11 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is heavier in protein, heavier in carbs and lighter in fat compared to bamboo shoot per calorie. Arugula has a macronutrient ratio of 50:50:0 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Bamboo Shoot | |
|---|---|---|
| Protein | 50% | 42% |
| Carbohydrates | 50% | 42% |
| Fat | ~ | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both bamboo shoot and arugula are low in carbohydrates - bamboo shoot has 1.5g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Arugula has 60% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Bamboo shoot has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and arugula contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both bamboo shoot and arugula are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than bamboo shoot - arugula has 15mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than bamboo shoot - arugula has 119ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than bamboo shoot - arugula has 0.43mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than bamboo shoot - arugula has 108.6ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Arugula has more pantothenic acid and folate. Both arugula and bamboo shoot contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Arugula | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.044 MG | 0.02 MG |
| Riboflavin | 0.086 MG | 0.05 MG |
| Niacin | 0.305 MG | 0.3 MG |
| Pantothenic acid | 0.437 MG | 0.066 MG |
| Vitamin B6 | 0.073 MG | 0.098 MG |
| Folate | 97 UG | 2 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 12 times more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 508% more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both bamboo shoot and arugula are high in potassium. Bamboo shoot has 44% more potassium than arugula - bamboo shoot has 533mg of potassium per 100 grams and arugula has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Arugula | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.015 G |
| Total | 0.17 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and bamboo shoot contain significant amounts of linoleic acid.
| Arugula | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 0.13 G | 0.083 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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: Arugula (Arugula, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Arugula 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 % |
|
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 % |
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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 bamboo shoot or arugula contain more calories in 100 grams?Bamboo shoot and arugula contain similar amounts of calories - bamboo shoot has 11 calories in 100g and arugula has 25 calories.
Is bamboo shoot or arugula better for protein?
Bamboo shoot and arugula contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and arugula has 2.6g of protein.
Does bamboo shoot or arugula have more carbohydrates?
By weight, both bamboo shoot and arugula are low in carbohydrates - bamboo shoot has 1.5g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does bamboo shoot or arugula contain more calcium?
Arugula is a rich source of calcium and it has 12 times more calcium than bamboo shoot - bamboo shoot has 12mg of calcium in 100 grams and arugula has 160mg of calcium.
Does bamboo shoot or arugula contain more potassium?
Both bamboo shoot and arugula are high in potassium. Bamboo shoot has 40% more potassium than arugula - bamboo shoot has 533mg of potassium in 100 grams and arugula has 369mg of potassium.