Bamboo Shoot vs. Broccoli
Nutrition comparison of Cooked Bamboo Shoot and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
bamboo shoot
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and broccoli:
- Both bamboo shoot and broccoli are high in potassium.
- Bamboo shoot has 68% less calories than broccoli.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has 68% less calories than broccoli - bamboo shoot has 11 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, bamboo shoot is heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Bamboo shoot has a macronutrient ratio of 42:42:16 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Broccoli | |
|---|---|---|
| Protein | 42% | 28% |
| Carbohydrates | 42% | 65% |
| Fat | 16% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot and broccoli contain similar amounts of carbs - bamboo shoot has 1.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 160% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Bamboo shoot has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and broccoli contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both bamboo shoot and broccoli are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - broccoli has 89.2mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than bamboo shoot - broccoli has 31ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than bamboo shoot - broccoli has 0.78mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than bamboo shoot - broccoli has 101.6ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both bamboo shoot and broccoli contain significant amounts of Vitamin B6.
| Bamboo Shoot | Broccoli | |
|---|---|---|
| Thiamin | 0.02 MG | 0.071 MG |
| Riboflavin | 0.05 MG | 0.117 MG |
| Niacin | 0.3 MG | 0.639 MG |
| Pantothenic acid | 0.066 MG | 0.573 MG |
| Vitamin B6 | 0.098 MG | 0.175 MG |
| Folate | 2 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 292% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 204% more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both bamboo shoot and broccoli are high in potassium. Bamboo shoot has 69% more potassium than broccoli - bamboo shoot has 533mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bamboo shoot and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Bamboo Shoot | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.0215 G |
| Total | 0.015 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both bamboo shoot and broccoli contain significant amounts of linoleic acid.
| Bamboo Shoot | Broccoli | |
|---|---|---|
| linoleic acid | 0.083 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.083 G | 0.055 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: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Broccoli (Broccoli, raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Broccoli 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 bamboo shoot or broccoli contain more calories in 100 grams?Bamboo shoot has 70% less calories than broccoli - bamboo shoot has 11 calories in 100g and broccoli has 34 calories.
Is bamboo shoot or broccoli better for protein?
Bamboo shoot and broccoli contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and broccoli has 2.8g of protein.
Does bamboo shoot or broccoli have more carbohydrates?
By weight, bamboo shoot and broccoli contain similar amounts of carbs - bamboo shoot has 1.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does bamboo shoot or broccoli contain more potassium?
Both bamboo shoot and broccoli are high in potassium. Bamboo shoot has 70% more potassium than broccoli - bamboo shoot has 533mg of potassium in 100 grams and broccoli has 316mg of potassium.