Orange Juice vs. Bamboo Shoot
Nutrition comparison of Orange Juice 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
orange juice
versus
cooked
bamboo shoot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and bamboo shoot:
- Bamboo shoot has 3 times less calories than orange juice.
- Bamboo shoot has 5.8 times less carbohydrates than orange juice.
- Bamboo shoot is an excellent source of potassium.
- Orange juice has more thiamin, pantothenic acid and folate, however, bamboo shoot contains more Vitamin B6.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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 3 times less calories than orange juice - bamboo shoot has 11 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and lighter in fat compared to bamboo shoot per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for bamboo shoot, 42:42:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Bamboo Shoot | |
|---|---|---|
| Protein | 6% | 42% |
| Carbohydrates | 90% | 42% |
| Fat | 4% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has 5.8 times less carbohydrates than orange juice - bamboo shoot has 1.5g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Bamboo shoot has 400% more dietary fiber than orange juice - bamboo shoot has 1g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Bamboo shoot has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and orange juice contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both bamboo shoot and orange juice are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than bamboo shoot - orange juice has 50mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than bamboo shoot - orange juice has 10ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Orange juice and bamboo shoot contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Orange juice and bamboo shoot contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, pantothenic acid and folate, however, bamboo shoot contains more Vitamin B6. Both orange juice and bamboo shoot contain significant amounts of riboflavin and niacin.
| Orange Juice | Bamboo Shoot | |
|---|---|---|
| Thiamin | 0.09 MG | 0.02 MG |
| Riboflavin | 0.03 MG | 0.05 MG |
| Niacin | 0.4 MG | 0.3 MG |
| Pantothenic acid | 0.19 MG | 0.066 MG |
| Vitamin B6 | 0.04 MG | 0.098 MG |
| Folate | 30 UG | 2 UG |
Minerals
calcium
Bamboo shoot and orange juice contain similar amounts of calcium - bamboo shoot has 12mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Bamboo shoot and orange juice contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Bamboo shoot is an excellent source of potassium and it has 167% more potassium than orange juice - bamboo shoot has 533mg of potassium per 100 grams and orange juice has 200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and bamboo shoot contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | Bamboo Shoot | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.015 G |
| Total | 0.011 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Bamboo Shoot | |
|---|---|---|
| linoleic acid | 0.029 G | 0.083 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) .
Orange Juice 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 orange juice contain more calories in 100 grams?Bamboo shoot has 3 times less calories than orange juice - bamboo shoot has 11 calories in 100g and orange juice has 45 calories.
Is bamboo shoot or orange juice better for protein?
Bamboo shoot and orange juice contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and orange juice has 0.7g of protein.
Does bamboo shoot or orange juice have more carbohydrates?
By weight, bamboo shoot has 5.8 times fewer carbohydrates than orange juice - bamboo shoot has 1.5g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does bamboo shoot or orange juice contain more potassium?
Bamboo shoot is a rich source of potassium and it has 170% more potassium than orange juice - bamboo shoot has 533mg of potassium in 100 grams and orange juice has 200mg of potassium.