Orange vs. Bamboo Shoot
Nutrition comparison of Orange 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
orange
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and bamboo shoot:
- Bamboo shoot has 3.1 times less calories than orange.
- Bamboo shoot has 6.5 times less carbohydrates than orange.
- Bamboo shoot is an excellent source of potassium.
- Orange has more thiamin, pantothenic acid and folate.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 has 3.1 times less calories than orange - bamboo shoot has 11 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to bamboo shoot per calorie. Orange has a macronutrient ratio of 6:91:4 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Bamboo Shoot | |
|---|---|---|
| Protein | 6% | 42% |
| Carbohydrates | 91% | 42% |
| Fat | 4% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has 6.5 times less carbohydrates than orange - bamboo shoot has 1.5g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 140% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Bamboo shoot has less sugar than orange - orange has 9.1g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and orange contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both bamboo shoot and orange are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - orange has 45mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than bamboo shoot - orange has 11ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Orange and bamboo shoot contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Orange has more thiamin, pantothenic acid and folate. Both orange and bamboo shoot contain significant amounts of riboflavin, niacin and Vitamin B6.
| Orange | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.1 MG | 0.02 MG |
| Riboflavin | 0.04 MG | 0.05 MG |
| Niacin | 0.4 MG | 0.3 MG |
| Pantothenic acid | 0.25 MG | 0.066 MG |
| Vitamin B6 | 0.051 MG | 0.098 MG |
| Folate | 17 UG | 2 UG |
Minerals
calcium
Orange is a great source of calcium and it has 258% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Bamboo shoot and orange contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Bamboo shoot is an excellent source of potassium and it has 215% more potassium than orange - bamboo shoot has 533mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and bamboo shoot contain significant amounts of alpha linoleic acid (ALA).
| Orange | 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, bamboo shoot has more linoleic acid than orange per 100 grams.
| Orange | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 0.031 G | 0.083 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Orange 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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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| MG % |
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5% | Vitamin C | 5% |
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| 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 % |
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5% | riboflavin (Vit B2) | 5% |
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| 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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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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% |
|
UG % | |
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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 orange contain more calories in 100 grams?Bamboo shoot has 3.1 times less calories than orange - bamboo shoot has 11 calories in 100g and orange has 46 calories.
Is bamboo shoot or orange better for protein?
Bamboo shoot and orange contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and orange has 0.7g of protein.
Does bamboo shoot or orange have more carbohydrates?
By weight, bamboo shoot has 6.5 times fewer carbohydrates than orange - bamboo shoot has 1.5g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does bamboo shoot or orange contain more potassium?
Bamboo shoot is a rich source of potassium and it has 220% more potassium than orange - bamboo shoot has 533mg of potassium in 100 grams and orange has 169mg of potassium.