Bamboo Shoot vs. Butterhead Lettuce
Nutrition comparison of Cooked Bamboo Shoot and Butterhead Lettuce
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
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and butterhead lettuce:
- Both butterhead lettuce and bamboo shoot are high in potassium.
- Butterhead lettuce has more thiamin, pantothenic acid and folate.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and bamboo shoot contain similar amounts of calories - butterhead lettuce has 13 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 butterhead lettuce for fat. Bamboo shoot has a macronutrient ratio of 44:44:13 and for butterhead lettuce, 35:54:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Butterhead Lettuce | |
|---|---|---|
| Protein | 44% | 35% |
| Carbohydrates | 44% | 54% |
| Fat | 13% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and bamboo shoot are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and bamboo shoot has 1.5g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
dietary fiber
Butterhead lettuce and bamboo shoot contain similar amounts of dietary fiber - butterhead lettuce has 1.1g of dietary fiber per 100 grams and bamboo shoot has 1g of dietary fiber.
sugar
Butterhead lettuce and bamboo shoot contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Butterhead lettuce and bamboo shoot contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Fat
saturated fat
Both butterhead lettuce and bamboo shoot are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and bamboo shoot has 0.05g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than bamboo shoot - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than bamboo shoot - butterhead lettuce has 166ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Butterhead lettuce and bamboo shoot contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than bamboo shoot - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Butterhead lettuce has more thiamin, pantothenic acid and folate. Both bamboo shoot and butterhead lettuce contain significant amounts of riboflavin, niacin and Vitamin B6.
| Bamboo Shoot | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.02 MG | 0.057 MG |
| Riboflavin | 0.05 MG | 0.062 MG |
| Niacin | 0.3 MG | 0.357 MG |
| Pantothenic acid | 0.066 MG | 0.15 MG |
| Vitamin B6 | 0.098 MG | 0.082 MG |
| Folate | 2 UG | 73 UG |
Minerals
calcium
Butterhead lettuce has 192% more calcium than bamboo shoot - butterhead lettuce has 35mg of calcium per 100 grams and bamboo shoot has 12mg of calcium.
iron
Butterhead lettuce has 417% more iron than bamboo shoot - butterhead lettuce has 1.2mg of iron per 100 grams and bamboo shoot has 0.24mg of iron.
potassium
Both butterhead lettuce and bamboo shoot are high in potassium. Bamboo shoot has 124% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and bamboo shoot has 533mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Bamboo Shoot | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.083 G |
| Total | 0.015 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than butterhead lettuce per 100 grams.
| Bamboo Shoot | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.083 G | 0.034 G |
| Total | 0.083 G | 0.034 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 Butterhead Lettuce .
Note: The specific food items compared are: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Butterhead Lettuce 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 butterhead lettuce or bamboo shoot contain more calories in 100 grams?Butterhead lettuce and bamboo shoot contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and bamboo shoot has 11 calories.
Is butterhead lettuce or bamboo shoot better for protein?
Butterhead lettuce and bamboo shoot contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Does butterhead lettuce or bamboo shoot have more carbohydrates?
By weight, both butterhead lettuce and bamboo shoot are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and bamboo shoot has 1.5g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
Does butterhead lettuce or bamboo shoot contain more potassium?
Both butterhead lettuce and bamboo shoot are high in potassium. Bamboo shoot has 120% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and bamboo shoot has 533mg of potassium.