Bamboo Shoot vs. Green Bean
Nutrition comparison of Cooked Bamboo Shoot and Green Bean
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
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and green bean:
- Both bamboo shoot and green bean are high in potassium.
- Bamboo shoot has 65% less calories than green bean.
- Green bean has more thiamin, niacin, pantothenic acid and folate.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has 65% less calories than green bean - bamboo shoot has 11 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, bamboo shoot is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Bamboo shoot has a macronutrient ratio of 42:42:16 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Green Bean | |
|---|---|---|
| Protein | 42% | 20% |
| Carbohydrates | 42% | 76% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot and green bean contain similar amounts of carbs - bamboo shoot has 1.5g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 170% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Bamboo shoot has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and green bean contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both bamboo shoot and green bean are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than bamboo shoot - green bean has 12.2mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than bamboo shoot - green bean has 35ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Green bean has more Vitamin E than bamboo shoot - green bean has 0.41mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than bamboo shoot - green bean has 43ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Green bean has more thiamin, niacin, pantothenic acid and folate. Both bamboo shoot and green bean contain significant amounts of riboflavin and Vitamin B6.
| Bamboo Shoot | Green Bean | |
|---|---|---|
| Thiamin | 0.02 MG | 0.082 MG |
| Riboflavin | 0.05 MG | 0.104 MG |
| Niacin | 0.3 MG | 0.734 MG |
| Pantothenic acid | 0.066 MG | 0.225 MG |
| Vitamin B6 | 0.098 MG | 0.141 MG |
| Folate | 2 UG | 33 UG |
Minerals
calcium
Green bean has 208% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 329% more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both bamboo shoot and green bean are high in potassium. Bamboo shoot has 153% more potassium than green bean - bamboo shoot has 533mg of potassium per 100 grams and green bean has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Bamboo Shoot | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.069 G |
| Total | 0.015 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both bamboo shoot and green bean contain significant amounts of linoleic acid.
| Bamboo Shoot | Green Bean | |
|---|---|---|
| linoleic acid | 0.083 G | 0.044 G |
| Total | 0.083 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Green Bean 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 green bean contain more calories in 100 grams?Bamboo shoot has 70% less calories than green bean - bamboo shoot has 11 calories in 100g and green bean has 31 calories.
Is bamboo shoot or green bean better for protein?
Bamboo shoot and green bean contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and green bean has 1.8g of protein.
Does bamboo shoot or green bean have more carbohydrates?
By weight, bamboo shoot and green bean contain similar amounts of carbs - bamboo shoot has 1.5g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does bamboo shoot or green bean contain more potassium?
Both bamboo shoot and green bean are high in potassium. Bamboo shoot has 150% more potassium than green bean - bamboo shoot has 533mg of potassium in 100 grams and green bean has 211mg of potassium.