Bamboo Shoot vs. Pea Shoots
Nutrition comparison of Cooked Bamboo Shoot and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
bamboo shoot
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and pea shoots:
- Bamboo shoot has 69% less calories than pea shoot.
- Bamboo shoot is an excellent source of potassium.
- Pea shoot has more thiamin, niacin and folate, however, bamboo shoot contains more pantothenic acid.
- Pea shoot is a great source of dietary fiber.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has 69% less calories than pea shoot - bamboo shoot has 11 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, bamboo shoot is heavier in protein, much lighter in carbs and heavier in fat compared to pea shoots per calorie. Bamboo shoot has a macronutrient ratio of 44:44:13 and for pea shoots, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Pea Shoots | |
|---|---|---|
| Protein | 44% | 24% |
| Carbohydrates | 44% | 70% |
| Fat | 13% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot and pea shoots contain similar amounts of carbs - bamboo shoot has 1.5g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot 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 pea shoot has 2.4g of dietary fiber.
sugar
Bamboo shoot has less sugar than pea shoot - pea shoot has 3.5g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and pea shoots contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both bamboo shoot and pea shoots are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - pea shoot has 24.7mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Pea shoot has more Vitamin A than bamboo shoot - pea shoot has 12ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more thiamin, niacin and folate, however, bamboo shoot contains more pantothenic acid. Both bamboo shoot and pea shoots contain significant amounts of riboflavin and Vitamin B6.
| Bamboo Shoot | Pea Shoots | |
|---|---|---|
| Thiamin | 0.02 MG | 0.1 MG |
| Riboflavin | 0.05 MG | 0.05 MG |
| Niacin | 0.3 MG | 1 MG |
| Pantothenic acid | 0.066 MG | ~ |
| Vitamin B6 | 0.098 MG | 0.1 MG |
| Folate | 2 UG | 62 UG |
Minerals
calcium
Pea shoot has 100% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 429% more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Bamboo shoot is an excellent source of potassium and it has 233% more potassium than pea shoot - bamboo shoot has 533mg of potassium per 100 grams and pea shoot has 160mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Bamboo Shoot or Pea Shoots .
Note: The specific food items compared are: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Pea Shoots (ORGANIC PEA SHOOTS) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Pea Shoots g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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% |
|
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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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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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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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| 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 pea shoots contain more calories in 100 grams?Bamboo shoot has 70% less calories than pea shoot - bamboo shoot has 11 calories in 100g and pea shoot has 35 calories.
Is bamboo shoot or pea shoots better for protein?
Bamboo shoot and pea shoots contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and pea shoot has 2.4g of protein.
Does bamboo shoot or pea shoots have more carbohydrates?
By weight, bamboo shoot and pea shoots contain similar amounts of carbs - bamboo shoot has 1.5g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does bamboo shoot or pea shoots contain more potassium?
Bamboo shoot is a rich source of potassium and it has 230% more potassium than pea shoot - bamboo shoot has 533mg of potassium in 100 grams and pea shoot has 160mg of potassium.