Bamboo Shoot vs. Spirulina
Nutrition comparison of Cooked Bamboo Shoot and Spirulina
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
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and spirulina:
- Both bamboo shoot and spirulina are high in potassium.
- Bamboo shoot has 50.9 times less saturated fat than spirulina.
- Bamboo shoot has signficantly less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than bamboo shoot.
- Spirulina has signficantly more Vitamin E than bamboo shoot.
- Spirulina is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and bamboo shoot has 96% less calories than spirulina - bamboo shoot has 11 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, bamboo shoot is lighter in protein, heavier in carbs and similar to spirulina for fat. Bamboo shoot has a macronutrient ratio of 42:42:16 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Spirulina | |
|---|---|---|
| Protein | 42% | 58% |
| Carbohydrates | 42% | 24% |
| Fat | 16% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has signficantly less carbohydrates than spirulina - bamboo shoot has 1.5g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 260% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Bamboo shoot has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has 36 times more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Bamboo shoot has 50.9 times less saturated fat than spirulina - bamboo shoot has 0.05g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than bamboo shoot - spirulina has 10.1mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than bamboo shoot - spirulina has 29ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than bamboo shoot - spirulina has 5mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than bamboo shoot - spirulina has 25.5ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bamboo Shoot | Spirulina | |
|---|---|---|
| Thiamin | 0.02 MG | 2.38 MG |
| Riboflavin | 0.05 MG | 3.67 MG |
| Niacin | 0.3 MG | 12.82 MG |
| Pantothenic acid | 0.066 MG | 3.48 MG |
| Vitamin B6 | 0.098 MG | 0.364 MG |
| Folate | 2 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 900% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 117 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both bamboo shoot and spirulina are high in potassium. Spirulina has 156% more potassium than bamboo shoot - bamboo shoot has 533mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Bamboo Shoot | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.823 G |
| Total | 0.015 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than bamboo shoot per 100 grams.
| Bamboo Shoot | Spirulina | |
|---|---|---|
| linoleic acid | 0.083 G | 1.254 G |
| Total | 0.083 G | 1.254 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: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Spirulina (Seaweed, spirulina, dried) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Spirulina 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 bamboo shoot or spirulina contain more calories in 100 grams?Spirulina is high in calories and bamboo shoot has 100% less calories than spirulina - bamboo shoot has 11 calories in 100g and spirulina has 290 calories.
Is bamboo shoot or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 36 times more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and spirulina has 57.5g of protein.
Does bamboo shoot or spirulina have more carbohydrates?
By weight, bamboo shoot has signficantly fewer carbohydrates than spirulina - bamboo shoot has 1.5g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does bamboo shoot or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 900% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does bamboo shoot or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 117 times more iron than bamboo shoot - bamboo shoot has 0.24mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does bamboo shoot or spirulina contain more potassium?
Both bamboo shoot and spirulina are high in potassium. Spirulina has 160% more potassium than bamboo shoot - bamboo shoot has 533mg of potassium in 100 grams and spirulina has 1363mg of potassium.