Bamboo Shoot vs. Spinach
Nutrition comparison of Cooked Bamboo Shoot and Spinach
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
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and spinach:
- Both spinach and bamboo shoot are high in potassium.
- Spinach has more thiamin, riboflavin, niacin and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and bamboo shoot contain similar amounts of calories - spinach has 23 calories per 100 grams and bamboo shoot has 11 calories.
For macronutrient ratios, bamboo shoot is heavier in protein, lighter in carbs and similar to spinach for fat. Bamboo shoot has a macronutrient ratio of 44:44:13 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Spinach | |
|---|---|---|
| Protein | 44% | 39% |
| Carbohydrates | 44% | 49% |
| Fat | 13% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and bamboo shoot are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and bamboo shoot has 1.5g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 120% more dietary fiber than bamboo shoot - spinach has 2.2g of dietary fiber per 100 grams and bamboo shoot has 1g of dietary fiber.
sugar
Spinach and bamboo shoot contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Spinach and bamboo shoot contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Fat
saturated fat
Both spinach and bamboo shoot are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and bamboo shoot has 0.05g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - spinach has 28.1mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than bamboo shoot - spinach has 469ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than bamboo shoot - spinach has 2mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than bamboo shoot - spinach has 482.9ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin and folate. Both bamboo shoot and spinach contain significant amounts of pantothenic acid and Vitamin B6.
| Bamboo Shoot | Spinach | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.189 MG |
| Niacin | 0.3 MG | 0.724 MG |
| Pantothenic acid | 0.066 MG | 0.065 MG |
| Vitamin B6 | 0.098 MG | 0.195 MG |
| Folate | 2 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 725% more calcium than bamboo shoot - spinach has 99mg of calcium per 100 grams and bamboo shoot has 12mg of calcium.
iron
Spinach is a great source of iron and it has 10 times more iron than bamboo shoot - spinach has 2.7mg of iron per 100 grams and bamboo shoot has 0.24mg of iron.
potassium
Both spinach and bamboo shoot are high in potassium. Spinach has a little more potassium (5%) than bamboo shoot by weight - spinach has 558mg of potassium per 100 grams and bamboo shoot has 533mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Bamboo Shoot | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.138 G |
| Total | 0.015 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than spinach per 100 grams.
| Bamboo Shoot | Spinach | |
|---|---|---|
| linoleic acid | 0.083 G | 0.026 G |
| Total | 0.083 G | 0.026 G |
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 Spinach .
Note: The specific food items compared are: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Spinach (Spinach, raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or bamboo shoot contain more calories in 100 grams?Spinach and bamboo shoot contain similar amounts of calories - spinach has 23 calories in 100g and bamboo shoot has 11 calories.
Is spinach or bamboo shoot better for protein?
Spinach and bamboo shoot contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Does spinach or bamboo shoot have more carbohydrates?
By weight, both spinach and bamboo shoot are low in carbohydrates - spinach has 3.6g of carbs for 100g and bamboo shoot has 1.5g of carbohydrates.
Does spinach or bamboo shoot contain more calcium?
Spinach is a rich source of calcium and it has 730% more calcium than bamboo shoot - spinach has 99mg of calcium in 100 grams and bamboo shoot has 12mg of calcium.
Does spinach or bamboo shoot contain more potassium?
Both spinach and bamboo shoot are high in potassium. Spinach has a little more potassium ( 10%) than bamboo shoot by weight - spinach has 558mg of potassium in 100 grams and bamboo shoot has 533mg of potassium.