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Bamboo shoot vs. Nopales — In-Depth Nutrition Comparison

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How are Bamboo shoot and Nopales different?

  • Bamboo shoot is higher in Copper, Vitamin B6, Vitamin B1, Potassium, Zinc, Vitamin E , and Phosphorus, however, Nopales are richer in Calcium, Magnesium, and Manganese.
  • Daily need coverage for Copper from Bamboo shoot is 15% higher.

Bamboo shoots, raw and Nopales, raw are the varieties used in this article.

Infographic

Bamboo shoot vs Nopales infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +268.8%
Contains more Potassium +107.4%
Contains less Sodium -81%
Contains more Zinc +340%
Contains more Copper +265.4%
Contains more Selenium +14.3%
Contains more Calcium +1161.5%
Contains more Iron +18%
Contains more Magnesium +1633.3%
Contains more Manganese +74.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +268.8%
Contains more Potassium +107.4%
Contains less Sodium -81%
Contains more Zinc +340%
Contains more Copper +265.4%
Contains more Selenium +14.3%
Contains more Calcium +1161.5%
Contains more Iron +18%
Contains more Magnesium +1633.3%
Contains more Manganese +74.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1150%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +46.3%
Contains more Vitamin B6 +242.9%
Contains more Folate +133.3%
Contains more Vitamin A +2185%
Contains more Vitamin C +132.5%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.167
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 4% 14%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1150%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +46.3%
Contains more Vitamin B6 +242.9%
Contains more Folate +133.3%
Contains more Vitamin A +2185%
Contains more Vitamin C +132.5%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +97%
Contains more Fats +233.3%
Contains more Carbs +56.2%
Contains more Other +26.7%
Equal in Water - 94.12
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +97%
Contains more Fats +233.3%
Contains more Carbs +56.2%
Contains more Other +26.7%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +168%
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +157.1%
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +168%
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +157.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bamboo shoot Nopales
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Nopales Opinion
Net carbs 3g 1.13g Bamboo shoot
Protein 2.6g 1.32g Bamboo shoot
Fats 0.3g 0.09g Bamboo shoot
Carbs 5.2g 3.33g Bamboo shoot
Calories 27kcal 16kcal Bamboo shoot
Sugar 3g 1.15g Nopales
Fiber 2.2g 2.2g
Calcium 13mg 164mg Nopales
Iron 0.5mg 0.59mg Nopales
Magnesium 3mg 52mg Nopales
Phosphorus 59mg 16mg Bamboo shoot
Potassium 533mg 257mg Bamboo shoot
Sodium 4mg 21mg Bamboo shoot
Zinc 1.1mg 0.25mg Bamboo shoot
Copper 0.19mg 0.052mg Bamboo shoot
Manganese 0.262mg 0.457mg Nopales
Selenium 0.8µg 0.7µg Bamboo shoot
Vitamin A 20IU 457IU Nopales
Vitamin A RAE 1µg 23µg Nopales
Vitamin E 1mg 0mg Bamboo shoot
Vitamin C 4mg 9.3mg Nopales
Vitamin B1 0.15mg 0.012mg Bamboo shoot
Vitamin B2 0.07mg 0.041mg Bamboo shoot
Vitamin B3 0.6mg 0.41mg Bamboo shoot
Vitamin B5 0.161mg 0.167mg Nopales
Vitamin B6 0.24mg 0.07mg Bamboo shoot
Folate 7µg 3µg Bamboo shoot
Choline 0mg 7.3mg Nopales
Vitamin K 0µg 5.3µg Nopales
Tryptophan 0.027mg 0.014mg Bamboo shoot
Threonine 0.086mg 0.04mg Bamboo shoot
Isoleucine 0.088mg 0.049mg Bamboo shoot
Leucine 0.14mg 0.077mg Bamboo shoot
Lysine 0.134mg 0.059mg Bamboo shoot
Methionine 0.03mg 0.015mg Bamboo shoot
Phenylalanine 0.09mg 0.049mg Bamboo shoot
Valine 0.106mg 0.059mg Bamboo shoot
Histidine 0.042mg 0.025mg Bamboo shoot
Saturated Fat 0.069g 0.016g Nopales
Monounsaturated Fat 0.007g 0.018g Nopales
Polyunsaturated fat 0.134g 0.05g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Bamboo shoot
10%
Nopales
Minerals Daily Need Coverage Score
23%
Bamboo shoot
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.85g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 17mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.