Bamboo Shoot vs. Bok Choy
Nutrition comparison of Cooked Bamboo Shoot and Bok Choy
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
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and bok choy:
- Both bamboo shoot and bok choy are high in potassium.
- Bok choy has more folate.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot and bok choy contain similar amounts of calories - bamboo shoot has 11 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bamboo shoot is lighter in carbs, heavier in fat and similar to bok choy for protein. Bamboo shoot has a macronutrient ratio of 42:42:16 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Bok Choy | |
|---|---|---|
| Protein | 42% | 39% |
| Carbohydrates | 42% | 53% |
| Fat | 16% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bamboo shoot and bok choy are low in carbohydrates - bamboo shoot has 1.5g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Bamboo shoot and bok choy contain similar amounts of dietary fiber - bamboo shoot has 1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bamboo shoot has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and bok choy contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both bamboo shoot and bok choy are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - bok choy has 45mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than bamboo shoot - bok choy has 223ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Bok choy and bamboo shoot contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than bamboo shoot - bok choy has 45.5ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Bok choy has more folate. Both bamboo shoot and bok choy contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Bamboo Shoot | Bok Choy | |
|---|---|---|
| Thiamin | 0.02 MG | 0.04 MG |
| Riboflavin | 0.05 MG | 0.07 MG |
| Niacin | 0.3 MG | 0.5 MG |
| Pantothenic acid | 0.066 MG | 0.088 MG |
| Vitamin B6 | 0.098 MG | 0.194 MG |
| Folate | 2 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 775% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 233% more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both bamboo shoot and bok choy are high in potassium. Bamboo shoot has 112% more potassium than bok choy - bamboo shoot has 533mg of potassium per 100 grams and bok choy has 252mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Bamboo Shoot | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.055 G |
| Total | 0.015 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both bamboo shoot and bok choy contain significant amounts of linoleic acid.
| Bamboo Shoot | Bok Choy | |
|---|---|---|
| linoleic acid | 0.083 G | 0.042 G |
| Total | 0.083 G | 0.042 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 Bok Choy (Cabbage, chinese (pak-choi), raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Bok Choy 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 bok choy contain more calories in 100 grams?Bamboo shoot and bok choy contain similar amounts of calories - bamboo shoot has 11 calories in 100g and bok choy has 13 calories.
Is bamboo shoot or bok choy better for protein?
Bamboo shoot and bok choy contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and bok choy has 1.5g of protein.
Does bamboo shoot or bok choy have more carbohydrates?
By weight, both bamboo shoot and bok choy are low in carbohydrates - bamboo shoot has 1.5g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does bamboo shoot or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 780% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does bamboo shoot or bok choy contain more potassium?
Both bamboo shoot and bok choy are high in potassium. Bamboo shoot has 110% more potassium than bok choy - bamboo shoot has 533mg of potassium in 100 grams and bok choy has 252mg of potassium.