Tofu vs. Bamboo Shoot
Nutrition comparison of Tofu 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
tofu
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and bamboo shoot:
- Bamboo shoot has 5.9 times less calories than tofu.
- Bamboo shoot is an excellent source of potassium.
- Tofu has more thiamin and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) 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 has 5.9 times less calories than tofu - bamboo shoot has 11 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much lighter in carbs, much heavier in fat and similar to bamboo shoot for protein. Tofu has a macronutrient ratio of 39:9:52 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Bamboo Shoot | |
|---|---|---|
| Protein | 39% | 42% |
| Carbohydrates | 9% | 42% |
| Fat | 52% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both bamboo shoot and tofu are low in carbohydrates - bamboo shoot has 1.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Bamboo shoot has 233% more dietary fiber than tofu - bamboo shoot has 1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and bamboo shoot contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has 428% more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both bamboo shoot and tofu are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and bamboo shoot contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than bamboo shoot - tofu has 25.5ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Tofu and bamboo shoot contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Tofu and bamboo shoot contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Tofu has more thiamin and folate. Both tofu and bamboo shoot contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Tofu | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.081 MG | 0.02 MG |
| Riboflavin | 0.052 MG | 0.05 MG |
| Niacin | 0.195 MG | 0.3 MG |
| Pantothenic acid | 0.068 MG | 0.066 MG |
| Vitamin B6 | 0.047 MG | 0.098 MG |
| Folate | 15 UG | 2 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 28 times more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 21 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Bamboo shoot is an excellent source of potassium and it has 340% more potassium than tofu - bamboo shoot has 533mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Tofu | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.015 G |
| Total | 0.319 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than bamboo shoot per 100 grams.
| Tofu | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 2.38 G | 0.083 G |
| Total | 2.38 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Tofu 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 % |
|
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 tofu contain more calories in 100 grams?Bamboo shoot has 5.9 times less calories than tofu - bamboo shoot has 11 calories in 100g and tofu has 76 calories.
Is bamboo shoot or tofu better for protein?
Tofu is a great source of protein and it has 430% more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and tofu has 8.1g of protein.
Does bamboo shoot or tofu have more carbohydrates?
By weight, both bamboo shoot and tofu are low in carbohydrates - bamboo shoot has 1.5g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does bamboo shoot or tofu contain more calcium?
Tofu is a rich source of calcium and it has 28 times more calcium than bamboo shoot - bamboo shoot has 12mg of calcium in 100 grams and tofu has 350mg of calcium.
Does bamboo shoot or tofu contain more iron?
Tofu is an abundant source of iron and it has 21 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron in 100 grams and tofu has 5.4mg of iron.
Does bamboo shoot or tofu contain more potassium?
Bamboo shoot is a rich source of potassium and it has 340% more potassium than tofu - bamboo shoot has 533mg of potassium in 100 grams and tofu has 121mg of potassium.