Bamboo Shoot vs. Kale
Nutrition comparison of Cooked Bamboo Shoot and Kale
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
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and kale:
- Both kale and bamboo shoot are high in potassium.
- Bamboo shoot has 69% less calories than kale.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has 69% less calories than kale - kale has 35 calories per 100 grams and bamboo shoot has 11 calories.
For macronutrient ratios, bamboo shoot is heavier in protein, lighter in fat and similar to kale for carbs. Bamboo shoot has a macronutrient ratio of 44:44:13 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Kale | |
|---|---|---|
| Protein | 44% | 27% |
| Carbohydrates | 44% | 41% |
| Fat | 13% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and bamboo shoot are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and bamboo shoot has 1.5g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 310% more dietary fiber than bamboo shoot - kale has 4.1g of dietary fiber per 100 grams and bamboo shoot has 1g of dietary fiber.
sugar
Kale and bamboo shoot contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Kale and bamboo shoot contain similar amounts of protein - kale has 2.9g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Fat
saturated fat
Both kale and bamboo shoot are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and bamboo shoot has 0.05g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - kale has 93.4mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than bamboo shoot - kale has 241ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than bamboo shoot - kale has 0.66mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than bamboo shoot - kale has 389.6ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both bamboo shoot and kale contain significant amounts of Vitamin B6.
| Bamboo Shoot | Kale | |
|---|---|---|
| Thiamin | 0.02 MG | 0.113 MG |
| Riboflavin | 0.05 MG | 0.347 MG |
| Niacin | 0.3 MG | 1.18 MG |
| Pantothenic acid | 0.066 MG | 0.37 MG |
| Vitamin B6 | 0.098 MG | 0.147 MG |
| Folate | 2 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 20 times more calcium than bamboo shoot - kale has 254mg of calcium per 100 grams and bamboo shoot has 12mg of calcium.
iron
Kale has 567% more iron than bamboo shoot - kale has 1.6mg of iron per 100 grams and bamboo shoot has 0.24mg of iron.
potassium
Both kale and bamboo shoot are high in potassium. Bamboo shoot has 53% more potassium than kale - kale has 348mg of potassium per 100 grams and bamboo shoot has 533mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Bamboo Shoot | Kale | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.378 G |
| Total | 0.015 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than bamboo shoot per 100 grams.
| Bamboo Shoot | Kale | |
|---|---|---|
| linoleic acid | 0.083 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.083 G | 0.294 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 Kale .
Note: The specific food items compared are: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Kale (Kale, raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
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 % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| 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 % | |
| MG % |
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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% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
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 % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| 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 kale or bamboo shoot contain more calories in 100 grams?Bamboo shoot has 70% less calories than kale - kale has 35 calories in 100g and bamboo shoot has 11 calories.
Is kale or bamboo shoot better for protein?
Kale and bamboo shoot contain similar amounts of protein - kale has 2.9g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Does kale or bamboo shoot have more carbohydrates?
By weight, both kale and bamboo shoot are low in carbohydrates - kale has 4.4g of carbs for 100g and bamboo shoot has 1.5g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
Does kale or bamboo shoot contain more calcium?
Kale is a rich source of calcium and it has 20 times more calcium than bamboo shoot - kale has 254mg of calcium in 100 grams and bamboo shoot has 12mg of calcium.
Does kale or bamboo shoot contain more potassium?
Both kale and bamboo shoot are high in potassium. Bamboo shoot has 50% more potassium than kale - kale has 348mg of potassium in 100 grams and bamboo shoot has 533mg of potassium.