Bamboo Shoot vs. Water Chestnut
Nutrition comparison of Cooked Bamboo Shoot and Water Chestnut
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
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bamboo shoot and water chestnut:
- Both bamboo shoot and water chestnut are high in potassium.
- Bamboo shoot has signficantly less calories than water chestnut.
- Bamboo shoot has signficantly less carbohydrates than water chestnut.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Bamboo Shoot (Bamboo shoots, cooked, boiled, drained, with salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bamboo shoot has signficantly less calories than water chestnut - bamboo shoot has 11 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, bamboo shoot is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Bamboo shoot has a macronutrient ratio of 42:42:16 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bamboo Shoot | Water Chestnut | |
|---|---|---|
| Protein | 42% | 5% |
| Carbohydrates | 42% | 94% |
| Fat | 16% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Bamboo shoot has signficantly less carbohydrates than water chestnut - bamboo shoot has 1.5g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 200% more dietary fiber than bamboo shoot - bamboo shoot has 1g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Bamboo shoot has less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and bamboo shoot does not contain significant amounts.
Protein
protein
Bamboo shoot and water chestnut contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both bamboo shoot and water chestnut are low in saturated fat - bamboo shoot has 0.05g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than bamboo shoot - water chestnut has 4mg of Vitamin C per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than bamboo shoot - water chestnut has 1.2mg of Vitamin E per 100 grams and bamboo shoot does not contain significant amounts.
Vitamin K
Water chestnut and bamboo shoot contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and bamboo shoot does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Bamboo Shoot | Water Chestnut | |
|---|---|---|
| Thiamin | 0.02 MG | 0.14 MG |
| Riboflavin | 0.05 MG | 0.2 MG |
| Niacin | 0.3 MG | 1 MG |
| Pantothenic acid | 0.066 MG | 0.479 MG |
| Vitamin B6 | 0.098 MG | 0.328 MG |
| Folate | 2 UG | 16 UG |
Minerals
calcium
Bamboo shoot and water chestnut contain similar amounts of calcium - bamboo shoot has 12mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Bamboo shoot and water chestnut contain similar amounts of iron - bamboo shoot has 0.24mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both bamboo shoot and water chestnut are high in potassium. Water chestnut has a little more potassium (10%) than bamboo shoot by weight - bamboo shoot has 533mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bamboo shoot and water chestnut contain significant amounts of alpha linoleic acid (ALA).
| Bamboo Shoot | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.01 G |
| Total | 0.015 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, bamboo shoot has more linoleic acid than water chestnut per 100 grams.
| Bamboo Shoot | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.083 G | 0.032 G |
| Total | 0.083 G | 0.032 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 Water Chestnut (Waterchestnuts, chinese, raw) .
Cooked Bamboo Shoot g
()
|
Daily Values (%) |
Water Chestnut 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 water chestnut contain more calories in 100 grams?Bamboo shoot has signficantly less calories than water chestnut - bamboo shoot has 11 calories in 100g and water chestnut has 97 calories.
Is bamboo shoot or water chestnut better for protein?
Bamboo shoot and water chestnut contain similar amounts of protein - bamboo shoot has 1.5g of protein per 100 grams and water chestnut has 1.4g of protein.
Does bamboo shoot or water chestnut have more carbohydrates?
By weight, bamboo shoot has signficantly fewer carbohydrates than water chestnut - bamboo shoot has 1.5g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does bamboo shoot or water chestnut contain more potassium?
Both bamboo shoot and water chestnut are high in potassium. Water chestnut has a little more potassium ( 10%) than bamboo shoot by weight - bamboo shoot has 533mg of potassium in 100 grams and water chestnut has 584mg of potassium.