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.
Detailed nutritional comparison of bamboo shoot and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Bamboo Shoot src
Image of Cauliflower src

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 44:44:13 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bamboo Shoot Cauliflower
Protein 44% 25%
Carbohydrates 44% 66%
Fat 13% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Bamboo Shoot or Cauliflower .

Note: The specific food items compared are: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Cauliflower (Cauliflower, raw) .

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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.