Brown Rice vs. Bamboo Shoot
Nutrition comparison of Cooked Brown Rice 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
cooked
brown rice
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and bamboo shoot:
- Bamboo shoot has signficantly less carbohydrates than brown rice.
- Bamboo shoot is an excellent source of potassium.
- Brown rice has more thiamin, niacin and pantothenic acid.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and bamboo shoot has 91% less calories than brown rice - bamboo shoot has 11 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and lighter in fat compared to bamboo shoot per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Bamboo Shoot | |
|---|---|---|
| Protein | 9% | 42% |
| Carbohydrates | 84% | 42% |
| Fat | 7% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has signficantly less carbohydrates than brown rice - bamboo shoot has 1.5g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has 60% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice and bamboo shoot contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and brown rice contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both bamboo shoot and brown rice are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin E
Brown rice and bamboo shoot contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Brown rice and bamboo shoot contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, niacin and pantothenic acid. Both brown rice and bamboo shoot contain significant amounts of riboflavin, Vitamin B6 and folate.
| Brown Rice | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.178 MG | 0.02 MG |
| Riboflavin | 0.069 MG | 0.05 MG |
| Niacin | 2.561 MG | 0.3 MG |
| Pantothenic acid | 0.38 MG | 0.066 MG |
| Vitamin B6 | 0.123 MG | 0.098 MG |
| Folate | 9 UG | 2 UG |
Minerals
calcium
Bamboo shoot has 300% more calcium than brown rice - bamboo shoot has 12mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Bamboo shoot and brown rice contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Bamboo shoot is an excellent source of potassium and it has 520% more potassium than brown rice - bamboo shoot has 533mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and bamboo shoot contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.015 G |
| Total | 0.011 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than bamboo shoot per 100 grams.
| Brown Rice | Bamboo Shoot | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.083 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and bamboo shoot has 90% less calories than brown rice - bamboo shoot has 11 calories in 100g and brown rice has 123 calories.
Is bamboo shoot or brown rice better for protein?
Bamboo shoot and brown rice contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and brown rice has 2.7g of protein.
Does bamboo shoot or brown rice have more carbohydrates?
By weight, bamboo shoot has signficantly fewer carbohydrates than brown rice - bamboo shoot has 1.5g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does bamboo shoot or brown rice contain more potassium?
Bamboo shoot is a rich source of potassium and it has 520% more potassium than brown rice - bamboo shoot has 533mg of potassium in 100 grams and brown rice has 86mg of potassium.