Bamboo Shoot vs. Edamame
Nutrition comparison of Cooked Bamboo Shoot and Edamame
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
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and edamame:
- Both edamame and bamboo shoot are high in potassium.
- Bamboo shoot has 4.8 times less carbohydrates than edamame.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and bamboo shoot has 91% less calories than edamame - edamame has 121 calories per 100 grams and bamboo shoot has 11 calories.
For macronutrient ratios, bamboo shoot is heavier in protein, heavier in carbs and much lighter in fat compared to edamame per calorie. Bamboo shoot has a macronutrient ratio of 44:44:13 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Edamame | |
|---|---|---|
| Protein | 44% | 37% |
| Carbohydrates | 44% | 27% |
| Fat | 13% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has 4.8 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and bamboo shoot has 1.5g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 420% more dietary fiber than bamboo shoot - edamame has 5.2g of dietary fiber per 100 grams and bamboo shoot has 1g of dietary fiber.
sugar
Bamboo shoot has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Edamame is a great source of protein and it has 678% more protein than bamboo shoot - edamame has 11.9g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Fat
saturated fat
Both edamame and bamboo shoot are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and bamboo shoot has 0.05g of saturated fat.
trans fat
Both edamame and bamboo shoot are low in trans fat - edamame has 0.01g of trans fat per 100 grams and bamboo shoot does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than bamboo shoot - edamame has 6.1mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than bamboo shoot - edamame has 15ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than bamboo shoot - edamame has 0.68mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than bamboo shoot - edamame has 26.7ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both bamboo shoot and edamame contain significant amounts of Vitamin B6.
| Bamboo Shoot | Edamame | |
|---|---|---|
| Thiamin | 0.02 MG | 0.2 MG |
| Riboflavin | 0.05 MG | 0.155 MG |
| Niacin | 0.3 MG | 0.915 MG |
| Pantothenic acid | 0.066 MG | 0.395 MG |
| Vitamin B6 | 0.098 MG | 0.1 MG |
| Folate | 2 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 425% more calcium than bamboo shoot - edamame has 63mg of calcium per 100 grams and bamboo shoot has 12mg of calcium.
iron
Edamame is a great source of iron and it has 846% more iron than bamboo shoot - edamame has 2.3mg of iron per 100 grams and bamboo shoot has 0.24mg of iron.
potassium
Both edamame and bamboo shoot are high in potassium. Bamboo shoot has 22% more potassium than edamame - edamame has 436mg of potassium per 100 grams and bamboo shoot has 533mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Bamboo Shoot | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.015 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than bamboo shoot per 100 grams.
| Bamboo Shoot | Edamame | |
|---|---|---|
| linoleic acid | 0.083 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.083 G | 1.794 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 Edamame .
Note: The specific food items compared are: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Edamame (Edamame, frozen, prepared) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| 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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| 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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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| 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 edamame or bamboo shoot contain more calories in 100 grams?Edamame is high in calories and bamboo shoot has 90% less calories than edamame - edamame has 121 calories in 100g and bamboo shoot has 11 calories.
Is edamame or bamboo shoot better for protein?
Edamame is a great source of protein and it has 680% more protein than bamboo shoot - edamame has 11.9g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Does edamame or bamboo shoot have more carbohydrates?
By weight, bamboo shoot has 4.8 times fewer carbohydrates than edamame - edamame has 8.9g of carbs for 100g and bamboo shoot has 1.5g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
Does edamame or bamboo shoot contain more calcium?
Edamame is a rich source of calcium and it has 430% more calcium than bamboo shoot - edamame has 63mg of calcium in 100 grams and bamboo shoot has 12mg of calcium.
Does edamame or bamboo shoot contain more potassium?
Both edamame and bamboo shoot are high in potassium. Bamboo shoot has 20% more potassium than edamame - edamame has 436mg of potassium in 100 grams and bamboo shoot has 533mg of potassium.