Bamboo Shoot vs. Cauliflower
Nutrition comparison of Cooked Bamboo Shoot and Cauliflower
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
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and cauliflower:
- Both bamboo shoot and cauliflower are high in potassium.
- Cauliflower has more thiamin, pantothenic acid and folate.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot and cauliflower contain similar amounts of calories - bamboo shoot has 11 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, bamboo shoot is heavier in protein, much lighter in carbs and heavier in fat compared to cauliflower per calorie. Bamboo shoot has a macronutrient ratio of 42:42:16 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Cauliflower | |
|---|---|---|
| Protein | 42% | 26% |
| Carbohydrates | 42% | 66% |
| Fat | 16% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bamboo shoot and cauliflower are low in carbohydrates - bamboo shoot has 1.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 100% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Bamboo shoot has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and cauliflower contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both bamboo shoot and cauliflower are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - cauliflower has 48.2mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Cauliflower and bamboo shoot contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than bamboo shoot - cauliflower has 15.5ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Cauliflower has more thiamin, pantothenic acid and folate. Both bamboo shoot and cauliflower contain significant amounts of riboflavin, niacin and Vitamin B6.
| Bamboo Shoot | Cauliflower | |
|---|---|---|
| Thiamin | 0.02 MG | 0.05 MG |
| Riboflavin | 0.05 MG | 0.06 MG |
| Niacin | 0.3 MG | 0.507 MG |
| Pantothenic acid | 0.066 MG | 0.667 MG |
| Vitamin B6 | 0.098 MG | 0.184 MG |
| Folate | 2 UG | 57 UG |
Minerals
calcium
Cauliflower has 83% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Bamboo shoot and cauliflower contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both bamboo shoot and cauliflower are high in potassium. Bamboo shoot has 78% more potassium than cauliflower - bamboo shoot has 533mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bamboo shoot and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Bamboo Shoot | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.015 G |
| Total | 0.015 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than cauliflower per 100 grams.
| Bamboo Shoot | Cauliflower | |
|---|---|---|
| linoleic acid | 0.083 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.083 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Bamboo shoot and cauliflower contain similar amounts of calories - bamboo shoot has 11 calories in 100g and cauliflower has 25 calories.
Is bamboo shoot or cauliflower better for protein?
Bamboo shoot and cauliflower contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and cauliflower has 1.9g of protein.
Does bamboo shoot or cauliflower have more carbohydrates?
By weight, both bamboo shoot and cauliflower are low in carbohydrates - bamboo shoot has 1.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does bamboo shoot or cauliflower contain more potassium?
Both bamboo shoot and cauliflower are high in potassium. Bamboo shoot has 80% more potassium than cauliflower - bamboo shoot has 533mg of potassium in 100 grams and cauliflower has 299mg of potassium.