Jackfruit vs. Bamboo Shoot
Nutrition comparison of Jackfruit and Cooked Bamboo Shoot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and bamboo shoot:
- Both bamboo shoot and jackfruit are high in potassium.
- Bamboo shoot has signficantly less calories than jackfruit.
- Bamboo shoot has signficantly less carbohydrates than jackfruit.
- Bamboo shoot has signficantly less sugar than jackfruit.
- Jackfruit has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Jackfruit is a great source of Vitamin C.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has signficantly less calories than jackfruit - bamboo shoot has 11 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is much lighter in protein, much heavier in carbs and lighter in fat compared to bamboo shoot per calorie. Jackfruit has a macronutrient ratio of 6:88:6 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Bamboo Shoot | |
|---|---|---|
| Protein | 6% | 42% |
| Carbohydrates | 88% | 42% |
| Fat | 6% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has signficantly less carbohydrates than jackfruit - bamboo shoot has 1.5g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Jackfruit has 50% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Bamboo shoot has signficantly less sugar than jackfruit - jackfruit has 19.1g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and jackfruit contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both bamboo shoot and jackfruit are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Jackfruit is a great source of Vitamin C and it has more Vitamin C than bamboo shoot - jackfruit has 13.7mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Jackfruit and bamboo shoot contain similar amounts of Vitamin A - jackfruit has 5ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Jackfruit and bamboo shoot contain similar amounts of Vitamin E - jackfruit has 0.34mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Jackfruit has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both jackfruit and bamboo shoot contain significant amounts of riboflavin.
| Jackfruit | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.105 MG | 0.02 MG |
| Riboflavin | 0.055 MG | 0.05 MG |
| Niacin | 0.92 MG | 0.3 MG |
| Pantothenic acid | 0.235 MG | 0.066 MG |
| Vitamin B6 | 0.329 MG | 0.098 MG |
| Folate | 24 UG | 2 UG |
Minerals
calcium
Jackfruit has 100% more calcium than bamboo shoot - bamboo shoot has 12mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Bamboo shoot and jackfruit contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both bamboo shoot and jackfruit are high in potassium. Bamboo shoot has 19% more potassium than jackfruit - bamboo shoot has 533mg of potassium per 100 grams and jackfruit has 448mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Jackfruit | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.015 G |
| Total | 0.079 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than jackfruit per 100 grams.
| Jackfruit | Bamboo Shoot | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.083 G |
| Total | 0.019 G | 0.083 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: Jackfruit (Jackfruit, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Jackfruit g
()
|
Daily Values (%) |
Cooked Bamboo Shoot 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 jackfruit contain more calories in 100 grams?Bamboo shoot has signficantly less calories than jackfruit - bamboo shoot has 11 calories in 100g and jackfruit has 95 calories.
Is bamboo shoot or jackfruit better for protein?
Bamboo shoot and jackfruit contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and jackfruit has 1.7g of protein.
Does bamboo shoot or jackfruit have more carbohydrates?
By weight, bamboo shoot has signficantly fewer carbohydrates than jackfruit - bamboo shoot has 1.5g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does bamboo shoot or jackfruit contain more potassium?
Both bamboo shoot and jackfruit are high in potassium. Bamboo shoot has 20% more potassium than jackfruit - bamboo shoot has 533mg of potassium in 100 grams and jackfruit has 448mg of potassium.