Mushroom vs. Bamboo Shoot
Nutrition comparison of Mushroom 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
mushroom
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and bamboo shoot:
- Both bamboo shoot and mushroom are high in potassium.
- Mushroom has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) 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 and mushroom contain similar amounts of calories - bamboo shoot has 11 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in carbs, lighter in fat and similar to bamboo shoot for protein. Mushroom has a macronutrient ratio of 44:47:9 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Bamboo Shoot | |
|---|---|---|
| Protein | 44% | 42% |
| Carbohydrates | 47% | 42% |
| Fat | 9% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both bamboo shoot and mushroom are low in carbohydrates - bamboo shoot has 1.5g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Bamboo shoot and mushroom contain similar amounts of dietary fiber - bamboo shoot has 1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Bamboo shoot has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and mushroom contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both bamboo shoot and mushroom are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Mushroom has more Vitamin C than bamboo shoot - mushroom has 2.1mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than bamboo shoot - mushroom has 7iu of Vitamin D per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Mushroom and bamboo shoot contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Mushroom has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12. Both mushroom and bamboo shoot contain significant amounts of Vitamin B6.
| Mushroom | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.081 MG | 0.02 MG |
| Riboflavin | 0.402 MG | 0.05 MG |
| Niacin | 3.607 MG | 0.3 MG |
| Pantothenic acid | 1.497 MG | 0.066 MG |
| Vitamin B6 | 0.104 MG | 0.098 MG |
| Folate | 17 UG | 2 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Bamboo shoot has 300% more calcium than mushroom - bamboo shoot has 12mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Bamboo shoot and mushroom contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both bamboo shoot and mushroom are high in potassium. Bamboo shoot has 68% more potassium than mushroom - bamboo shoot has 533mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mushroom and bamboo shoot contain significant amounts of linoleic acid.
| Mushroom | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 0.16 G | 0.083 G |
| Total | 0.16 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: Mushroom (Mushrooms, white, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Mushroom g
()
|
Daily Values (%) |
Cooked Bamboo Shoot g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bamboo shoot or mushroom contain more calories in 100 grams?Bamboo shoot and mushroom contain similar amounts of calories - bamboo shoot has 11 calories in 100g and mushroom has 22 calories.
Is bamboo shoot or mushroom better for protein?
Bamboo shoot and mushroom contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and mushroom has 3.1g of protein.
Does bamboo shoot or mushroom have more carbohydrates?
By weight, both bamboo shoot and mushroom are low in carbohydrates - bamboo shoot has 1.5g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does bamboo shoot or mushroom contain more potassium?
Both bamboo shoot and mushroom are high in potassium. Bamboo shoot has 70% more potassium than mushroom - bamboo shoot has 533mg of potassium in 100 grams and mushroom has 318mg of potassium.