Chia Seeds vs. Bamboo Shoot
Nutrition comparison of Chia Seeds 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
chia seeds
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and bamboo shoot:
- Both bamboo shoot and chia seeds are high in potassium.
- Bamboo shoot has 64.2 times less saturated fat than chia seed.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, bamboo shoot contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and bamboo shoot has 98% less calories than chia seed - bamboo shoot has 11 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to bamboo shoot per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Bamboo Shoot | |
|---|---|---|
| Protein | 13% | 42% |
| Carbohydrates | 33% | 42% |
| Fat | 54% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and bamboo shoot has 96% less carbohydrates than chia seed - bamboo shoot has 1.5g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 33 times more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Protein
protein
Chia seed is an excellent source of protein and it has 981% more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Bamboo shoot has 64.2 times less saturated fat than chia seed - bamboo shoot has 0.05g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and bamboo shoot are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and bamboo shoot does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than bamboo shoot - chia seed has 1.6mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than bamboo shoot - chia seed has 16.2ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than bamboo shoot - chia seed has 0.5mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, bamboo shoot contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.62 MG | 0.02 MG |
| Riboflavin | 0.17 MG | 0.05 MG |
| Niacin | 8.83 MG | 0.3 MG |
| Pantothenic acid | ~ | 0.066 MG |
| Vitamin B6 | ~ | 0.098 MG |
| Folate | 49 UG | 2 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 51 times more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 31 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both bamboo shoot and chia seeds are high in potassium. Bamboo shoot has 31% more potassium than chia seed - bamboo shoot has 533mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Chia Seeds | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.015 G |
| Total | 17.83 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than bamboo shoot per 100 grams.
| Chia Seeds | Bamboo Shoot | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.083 G |
| Total | 5.928 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: Chia Seeds (Seeds, chia seeds, dried) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Chia Seeds g
()
|
Daily Values (%) |
Cooked Bamboo Shoot g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bamboo shoot or chia seeds contain more calories in 100 grams?Chia seed is high in calories and bamboo shoot has 100% less calories than chia seed - bamboo shoot has 11 calories in 100g and chia seed has 486 calories.
Is bamboo shoot or chia seeds better for protein?
Chia seed is a fantastic source of protein and it has 980% more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and chia seed has 16.5g of protein.
Does bamboo shoot or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and bamboo shoot has 100% fewer carbohydrates than chia seed - bamboo shoot has 1.5g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does bamboo shoot or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 51 times more calcium than bamboo shoot - bamboo shoot has 12mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does bamboo shoot or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 31 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does bamboo shoot or chia seeds contain more potassium?
Both bamboo shoot and chia seeds are high in potassium. Bamboo shoot has 30% more potassium than chia seed - bamboo shoot has 533mg of potassium in 100 grams and chia seed has 407mg of potassium.