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:
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 44:44:13 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 | 44% | 9% |
Carbohydrates | 44% | 89% |
Fat | 13% | 2% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Heart of Palm .
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
()
|
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5% | calories | 5% |
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G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % |
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5% | saturated fat | 5% |
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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% |
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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 % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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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 % | |
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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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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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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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||