Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and bamboo shoot:
Olive is high in calories and bamboo shoot has 91% less calories than olive - bamboo shoot has 11 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to bamboo shoot per calorie. Olives has a macronutrient ratio of 3:19:78 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Olives | Bamboo Shoot | |
---|---|---|
Protein | 3% | 42% |
Carbohydrates | 19% | 42% |
Fat | 78% | 16% |
Alcohol | ~ | ~ |
Bamboo shoot and olives contain similar amounts of carbs - bamboo shoot has 1.5g of total carbs per 100 grams and olive has 6g of carbohydrates.
Olive has 60% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
Bamboo shoot and olives contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and olive has 0.84g of protein.
Bamboo shoot has 43.6 times less saturated fat than olive - bamboo shoot has 0.05g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Olive has more Vitamin C than bamboo shoot - olive has 0.9mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Olive has more Vitamin A than bamboo shoot - olive has 17ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Olive has more Vitamin E than bamboo shoot - olive has 1.7mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Olives and bamboo shoot contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
Bamboo shoot has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Olives | Bamboo Shoot | |
---|---|---|
Thiamin | 0.003 MG | 0.02 MG |
Riboflavin | ~ | 0.05 MG |
Niacin | 0.037 MG | 0.3 MG |
Pantothenic acid | 0.015 MG | 0.066 MG |
Vitamin B6 | 0.009 MG | 0.098 MG |
Folate | ~ | 2 UG |
Olive is an excellent source of calcium and it has 633% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and olive has 88mg of calcium.
Olive is an excellent source of iron and it has 25 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and olive has 6.3mg of iron.
Bamboo shoot is an excellent source of potassium and it has 65 times more potassium than olive - bamboo shoot has 533mg of potassium per 100 grams and olive has 8mg of potassium.
Comparing omega-6 fatty acids, olive has more linoleic acid than bamboo shoot per 100 grams.
Olives | Bamboo Shoot | |
---|---|---|
other omega 6 | 0.055 G | ~ |
linoleic acid | 0.629 G | 0.083 G |
Total | 0.684 G | 0.083 G |
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: Olives (Olives, ripe, canned (small-extra large)) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Olives g
()
|
Daily Values (%) |
Cooked Bamboo Shoot g
()
|
|||||
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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 % |
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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 % |
|
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% |
|
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% |
|
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 % |
|
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 | |||