Bamboo Shoot vs. Sweet Potatoes
Nutrition comparison of Cooked Bamboo Shoot and Sweet Potatoes
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
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and sweet potatoes:
- Both sweet potatoes and bamboo shoot are high in potassium.
- Bamboo shoot has 12.2 times less carbohydrates than sweet potato.
- Bamboo shoot has signficantly less calories than sweet potato.
- Sweet potato has more thiamin, pantothenic acid and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has signficantly less calories than sweet potato - sweet potato has 86 calories per 100 grams and bamboo shoot has 11 calories.
For macronutrient ratios, bamboo shoot is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Bamboo shoot has a macronutrient ratio of 42:42:16 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Sweet Potatoes | |
|---|---|---|
| Protein | 42% | 7% |
| Carbohydrates | 42% | 92% |
| Fat | 16% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has 12.2 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and bamboo shoot has 1.5g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 200% more dietary fiber than bamboo shoot - sweet potato has 3g of dietary fiber per 100 grams and bamboo shoot has 1g of dietary fiber.
sugar
Bamboo shoot has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Sweet potatoes and bamboo shoot contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Fat
saturated fat
Both sweet potatoes and bamboo shoot are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and bamboo shoot has 0.05g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than bamboo shoot - sweet potato has 2.4mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than bamboo shoot - sweet potato has 709ug of Vitamin A per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Sweet potatoes and bamboo shoot contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Sweet potatoes and bamboo shoot contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, pantothenic acid and folate. Both bamboo shoot and sweet potatoes contain significant amounts of riboflavin, niacin and Vitamin B6.
| Bamboo Shoot | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.061 MG |
| Niacin | 0.3 MG | 0.557 MG |
| Pantothenic acid | 0.066 MG | 0.8 MG |
| Vitamin B6 | 0.098 MG | 0.209 MG |
| Folate | 2 UG | 11 UG |
Minerals
calcium
Sweet potato has 150% more calcium than bamboo shoot - sweet potato has 30mg of calcium per 100 grams and bamboo shoot has 12mg of calcium.
iron
Sweet potatoes and bamboo shoot contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and bamboo shoot has 0.24mg of iron.
potassium
Both sweet potatoes and bamboo shoot are high in potassium. Bamboo shoot has 58% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and bamboo shoot has 533mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bamboo shoot has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Bamboo Shoot | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.001 G |
| Total | 0.015 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than sweet potato per 100 grams.
| Bamboo Shoot | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.083 G | 0.013 G |
| Total | 0.083 G | 0.013 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: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
|
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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| 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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 sweet potatoes or bamboo shoot contain more calories in 100 grams?Bamboo shoot has signficantly less calories than sweet potato - sweet potato has 86 calories in 100g and bamboo shoot has 11 calories.
Is sweet potatoes or bamboo shoot better for protein?
Sweet potatoes and bamboo shoot contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and bamboo shoot has 1.5g of protein.
Does sweet potatoes or bamboo shoot have more carbohydrates?
By weight, bamboo shoot has 12.2 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and bamboo shoot has 1.5g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in bamboo shoot comprise of 100% dietary fiber.
Does sweet potatoes or bamboo shoot contain more potassium?
Both sweet potatoes and bamboo shoot are high in potassium. Bamboo shoot has 60% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and bamboo shoot has 533mg of potassium.