Mango vs. Bamboo Shoot
Nutrition comparison of Mango 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
mango
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and bamboo shoot:
- Bamboo shoot has 4.4 times less calories than mango.
- Bamboo shoot has 8.8 times less carbohydrates than mango.
- Bamboo shoot is an excellent source of potassium.
- Mango has more niacin, pantothenic acid and folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, 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 4.4 times less calories than mango - bamboo shoot has 11 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and lighter in fat compared to bamboo shoot per calorie. Mango has a macronutrient ratio of 5:90:5 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Bamboo Shoot | |
|---|---|---|
| Protein | 5% | 42% |
| Carbohydrates | 90% | 42% |
| Fat | 5% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has 8.8 times less carbohydrates than mango - bamboo shoot has 1.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has 60% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Bamboo shoot has less sugar than mango - mango has 13.7g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and mango contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both bamboo shoot and mango are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - mango has 36.4mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than bamboo shoot - mango has 54ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than bamboo shoot - mango has 0.9mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Mango and bamboo shoot contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Mango has more niacin, pantothenic acid and folate. Both mango and bamboo shoot contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Mango | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.028 MG | 0.02 MG |
| Riboflavin | 0.038 MG | 0.05 MG |
| Niacin | 0.669 MG | 0.3 MG |
| Pantothenic acid | 0.197 MG | 0.066 MG |
| Vitamin B6 | 0.119 MG | 0.098 MG |
| Folate | 43 UG | 2 UG |
Minerals
calcium
Bamboo shoot and mango contain similar amounts of calcium - bamboo shoot has 12mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Bamboo shoot and mango contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Bamboo shoot is an excellent source of potassium and it has 217% more potassium than mango - bamboo shoot has 533mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than bamboo shoot per 100 grams.
| Mango | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.015 G |
| Total | 0.051 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than mango per 100 grams.
| Mango | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 0.019 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: Mango (Mangos, raw) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Mango 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 mango contain more calories in 100 grams?Bamboo shoot has 4.4 times less calories than mango - bamboo shoot has 11 calories in 100g and mango has 60 calories.
Is bamboo shoot or mango better for protein?
Bamboo shoot and mango contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and mango has 0.82g of protein.
Does bamboo shoot or mango have more carbohydrates?
By weight, bamboo shoot has 8.8 times fewer carbohydrates than mango - bamboo shoot has 1.5g of carbs for 100g and mango has 15g of carbohydrates. the carbs in bamboo shoot are made of 100% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
Does bamboo shoot or mango contain more potassium?
Bamboo shoot is a rich source of potassium and it has 220% more potassium than mango - bamboo shoot has 533mg of potassium in 100 grams and mango has 168mg of potassium.