Bamboo Shoot vs. Heart of Palm
Nutrition comparison of Cooked Bamboo Shoot and Cooked Heart Of Palm
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
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and heart of palm:
- Both bamboo shoot and heart of palm are high in potassium.
- Bamboo shoot has signficantly less carbohydrates than heart of palm.
- Bamboo shoot has signficantly less sugar than heart of palm.
- Heart of palm has more riboflavin, niacin, Vitamin B6 and folate, however, bamboo shoot contains more pantothenic acid.
- Heart of palm has signficantly more iron than bamboo shoot.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heart of palm is high in calories and bamboo shoot has 90% less calories than heart of palm - bamboo shoot has 11 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, bamboo shoot is much heavier in protein, much lighter in carbs and heavier in fat compared to heart of palm per calorie. Bamboo shoot has a macronutrient ratio of 42:42:16 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Heart of Palm | |
|---|---|---|
| Protein | 42% | 9% |
| Carbohydrates | 42% | 89% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has signficantly less carbohydrates than heart of palm - bamboo shoot has 1.5g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Heart of palm has 50% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Bamboo shoot has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and heart of palm contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both bamboo shoot and heart of palm are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than bamboo shoot - heart of palm has 6.8mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Heart of palm and bamboo shoot contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Heart of palm has more Vitamin E than bamboo shoot - heart of palm has 0.5mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin, niacin, Vitamin B6 and folate, however, bamboo shoot contains more pantothenic acid. Both bamboo shoot and heart of palm contain significant amounts of thiamin.
| Bamboo Shoot | Heart of Palm | |
|---|---|---|
| Thiamin | 0.02 MG | 0.045 MG |
| Riboflavin | 0.05 MG | 0.17 MG |
| Niacin | 0.3 MG | 0.85 MG |
| Pantothenic acid | 0.066 MG | ~ |
| Vitamin B6 | 0.098 MG | 0.725 MG |
| Folate | 2 UG | 20 UG |
Minerals
calcium
Bamboo shoot and heart of palm contain similar amounts of calcium - bamboo shoot has 12mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than bamboo shoot - bamboo shoot has 0.24mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both bamboo shoot and heart of palm are high in potassium. Heart of palm has 237% more potassium than bamboo shoot - bamboo shoot has 533mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bamboo shoot and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Bamboo Shoot | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.013 G |
| Total | 0.015 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both bamboo shoot and heart of palm contain significant amounts of linoleic acid.
| Bamboo Shoot | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.083 G | 0.076 G |
| Total | 0.083 G | 0.076 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 Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Cooked Heart of Palm 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 heart of palm contain more calories in 100 grams?Heart of palm is high in calories and bamboo shoot has 90% less calories than heart of palm - bamboo shoot has 11 calories in 100g and heart of palm has 114 calories.
Is bamboo shoot or heart of palm better for protein?
Bamboo shoot and heart of palm contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and heart of palm has 2.7g of protein.
Does bamboo shoot or heart of palm have more carbohydrates?
By weight, bamboo shoot has signficantly fewer carbohydrates than heart of palm - bamboo shoot has 1.5g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does bamboo shoot or heart of palm contain more potassium?
Both bamboo shoot and heart of palm are high in potassium. Heart of palm has 240% more potassium than bamboo shoot - bamboo shoot has 533mg of potassium in 100 grams and heart of palm has 1795mg of potassium.