Bamboo Shoot vs. Yellow Corn
Nutrition comparison of Cooked Bamboo Shoot and Cooked Yellow Corn
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
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and yellow corn:
- Both bamboo shoot and yellow corn are high in potassium.
- Bamboo shoot has 12.8 times less carbohydrates than yellow corn.
- Bamboo shoot has signficantly less calories than yellow corn.
- Yellow corn has more thiamin, niacin, pantothenic acid and folate.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has signficantly less calories than yellow corn - bamboo shoot has 11 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, bamboo shoot is much heavier in protein, much lighter in carbs and heavier in fat compared to yellow corn per calorie. Bamboo shoot has a macronutrient ratio of 42:42:16 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Yellow Corn | |
|---|---|---|
| Protein | 42% | 12% |
| Carbohydrates | 42% | 76% |
| Fat | 16% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has 12.8 times less carbohydrates than yellow corn - bamboo shoot has 1.5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn 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 yellow corn has 2.4g of dietary fiber.
sugar
Bamboo shoot has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Yellow corn has 123% more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both bamboo shoot and yellow corn are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than bamboo shoot - yellow corn has 5.5mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than bamboo shoot - yellow corn has 13ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Yellow corn and bamboo shoot contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Yellow corn and bamboo shoot contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid and folate. Both bamboo shoot and yellow corn contain significant amounts of riboflavin and Vitamin B6.
| Bamboo Shoot | Yellow Corn | |
|---|---|---|
| Thiamin | 0.02 MG | 0.093 MG |
| Riboflavin | 0.05 MG | 0.057 MG |
| Niacin | 0.3 MG | 1.683 MG |
| Pantothenic acid | 0.066 MG | 0.792 MG |
| Vitamin B6 | 0.098 MG | 0.139 MG |
| Folate | 2 UG | 23 UG |
Minerals
calcium
Bamboo shoot has 300% more calcium than yellow corn - bamboo shoot has 12mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Bamboo shoot and yellow corn contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both bamboo shoot and yellow corn are high in potassium. Bamboo shoot has 144% more potassium than yellow corn - bamboo shoot has 533mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bamboo shoot and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Bamboo Shoot | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.018 G |
| Total | 0.015 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than bamboo shoot per 100 grams.
| Bamboo Shoot | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.083 G | 0.586 G |
| Total | 0.083 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn contain more calories in 100 grams?Bamboo shoot has signficantly less calories than yellow corn - bamboo shoot has 11 calories in 100g and yellow corn has 96 calories.
Is bamboo shoot or yellow corn better for protein?
Yellow corn has 120% more protein than bamboo shoot - bamboo shoot has 1.5g of protein per 100 grams and yellow corn has 3.4g of protein.
Does bamboo shoot or yellow corn have more carbohydrates?
By weight, bamboo shoot has 12.8 times fewer carbohydrates than yellow corn - bamboo shoot has 1.5g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does bamboo shoot or yellow corn contain more potassium?
Both bamboo shoot and yellow corn are high in potassium. Bamboo shoot has 140% more potassium than yellow corn - bamboo shoot has 533mg of potassium in 100 grams and yellow corn has 218mg of potassium.