Avocado vs. Bamboo Shoot
Nutrition comparison of Avocado 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
avocado
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and bamboo shoot:
- Both bamboo shoot and avocado are high in potassium.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than bamboo shoot.
- Avocado is an excellent source of dietary fiber.
- Bamboo shoot has 4.6 times less carbohydrates than avocado.
- Bamboo shoot has 40.6 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and bamboo shoot has 93% less calories than avocado - bamboo shoot has 11 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to bamboo shoot per calorie. Avocado has a macronutrient ratio of 4:19:77 and for bamboo shoot, 44:44:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Bamboo Shoot | |
|---|---|---|
| Protein | 4% | 44% |
| Carbohydrates | 19% | 44% |
| Fat | 77% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has 4.6 times less carbohydrates than avocado - bamboo shoot has 1.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 580% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and bamboo shoot contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and avocado contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Bamboo shoot has 40.6 times less saturated fat than avocado - bamboo shoot has 0.05g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than bamboo shoot - avocado has 8.8mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than bamboo shoot - avocado has 7ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than bamboo shoot - avocado has 2mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than bamboo shoot - avocado has 21ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.075 MG | 0.02 MG |
| Riboflavin | 0.143 MG | 0.05 MG |
| Niacin | 1.912 MG | 0.3 MG |
| Pantothenic acid | 1.463 MG | 0.066 MG |
| Vitamin B6 | 0.287 MG | 0.098 MG |
| Folate | 89 UG | 2 UG |
Minerals
calcium
Bamboo shoot and avocado contain similar amounts of calcium - bamboo shoot has 12mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Bamboo shoot and avocado contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both bamboo shoot and avocado are high in potassium. Bamboo shoot has a little more potassium (5%) than avocado by weight - bamboo shoot has 533mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Avocado | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.015 G |
| Total | 0.125 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than bamboo shoot per 100 grams.
| Avocado | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 1.674 G | 0.083 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.083 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 Avocado or Bamboo Shoot .
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Avocado g
()
|
Daily Values (%) |
Cooked Bamboo Shoot 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 avocado contain more calories in 100 grams?Avocado is high in calories and bamboo shoot has 90% less calories than avocado - bamboo shoot has 11 calories in 100g and avocado has 167 calories.
Is bamboo shoot or avocado better for protein?
Bamboo shoot and avocado contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and avocado has 2g of protein.
Does bamboo shoot or avocado have more carbohydrates?
By weight, bamboo shoot has 4.6 times fewer carbohydrates than avocado - bamboo shoot has 1.5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does bamboo shoot or avocado contain more potassium?
Both bamboo shoot and avocado are high in potassium. Bamboo shoot has a little more potassium ( 10%) than avocado by weight - bamboo shoot has 533mg of potassium in 100 grams and avocado has 507mg of potassium.