Oats vs. Bamboo Shoot
Nutrition comparison of Oats 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
oats
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and bamboo shoot:
- Both bamboo shoot and oats are high in potassium.
- Bamboo shoot has 22.8 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (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
Oat is high in calories and bamboo shoot has 97% less calories than oat - bamboo shoot has 11 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and similar to bamboo shoot for fat. Oats has a macronutrient ratio of 17:67:16 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Bamboo Shoot | |
|---|---|---|
| Protein | 17% | 42% |
| Carbohydrates | 67% | 42% |
| Fat | 16% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and bamboo shoot has 98% less carbohydrates than oat - bamboo shoot has 1.5g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 960% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
Protein
protein
Oat is an excellent source of protein and it has 10 times more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Bamboo shoot has 22.8 times less saturated fat than oat - bamboo shoot has 0.05g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both oats and bamboo shoot contain significant amounts of Vitamin B6.
| Oats | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.763 MG | 0.02 MG |
| Riboflavin | 0.139 MG | 0.05 MG |
| Niacin | 0.961 MG | 0.3 MG |
| Pantothenic acid | 1.349 MG | 0.066 MG |
| Vitamin B6 | 0.119 MG | 0.098 MG |
| Folate | 56 UG | 2 UG |
Minerals
calcium
Oat is a great source of calcium and it has 350% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 18 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both bamboo shoot and oats are high in potassium. Bamboo shoot has 24% more potassium than oat - bamboo shoot has 533mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Oats | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.015 G |
| Total | 0.111 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than bamboo shoot per 100 grams.
| Oats | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 2.424 G | 0.083 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Oats g
()
|
Daily Values (%) |
Cooked Bamboo Shoot g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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% |
|
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% |
|
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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 oats contain more calories in 100 grams?Oat is high in calories and bamboo shoot has 100% less calories than oat - bamboo shoot has 11 calories in 100g and oat has 389 calories.
Is bamboo shoot or oats better for protein?
Oat is a fantastic source of protein and it has 10 times more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and oat has 16.9g of protein.
Does bamboo shoot or oats have more carbohydrates?
By weight, oat is high in carbohydrates and bamboo shoot has 100% fewer carbohydrates than oat - bamboo shoot has 1.5g of carbs for 100g and oat has 66.3g of carbohydrates.
Does bamboo shoot or oats contain more iron?
Oat is an abundant source of iron and it has 18 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron in 100 grams and oat has 4.7mg of iron.
Does bamboo shoot or oats contain more potassium?
Both bamboo shoot and oats are high in potassium. Bamboo shoot has 20% more potassium than oat - bamboo shoot has 533mg of potassium in 100 grams and oat has 429mg of potassium.