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  6. Bamboo shoots vs. Nopales

Bamboo shoots vs. Nopales — In-Depth Nutrition Comparison

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How are bamboo shoots and nopales different?

  • Bamboo shoots are higher in copper, vitamin B6, vitamin B1, potassium, zinc, and vitamin E; however, nopales are richer in calcium, magnesium, vitamin A, and manganese.
  • Daily need coverage for copper for bamboo shoots is 15% higher.
  • Nopales have a lower glycemic index (7) than bamboo shoots (32).

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

Infographic

Bamboo shoots 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Contains more PotassiumPotassium +107.4%
Contains more CopperCopper +265.4%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +268.8%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +1633.3%
Contains more CalciumCalcium +1161.5%
Contains more IronIron +18%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +70.7%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +132.5%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.167mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Nopales DV% diff.
Calcium 13mg 164mg 15%
Copper 0.19mg 0.052mg 15%
Vitamin B6 0.24mg 0.07mg 13%
Vitamin B1 0.15mg 0.012mg 12%
Magnesium 3mg 52mg 12%
Zinc 1.1mg 0.25mg 8%
Potassium 533mg 257mg 8%
Manganese 0.262mg 0.457mg 8%
Vitamin E 1mg 0mg 7%
Phosphorus 59mg 16mg 6%
Vitamin C 4mg 9.3mg 6%
Vitamin K 0µg 5.3µg 4%
Protein 2.6g 1.32g 3%
Vitamin B2 0.07mg 0.041mg 2%
Vitamin A 1µg 23µg 2%
Folate 7µg 3µg 1%
Choline 0mg 7.3mg 1%
Vitamin B3 0.6mg 0.41mg 1%
Polyunsaturated fat 0.134g 0.05g 1%
Calories 27kcal 16kcal 1%
Sodium 4mg 21mg 1%
Iron 0.5mg 0.59mg 1%
Carbs 5.2g 3.33g 1%
Fats 0.3g 0.09g 0%
Net carbs 3g 1.13g N/A
Sugar 3g 1.15g N/A
Fiber 2.2g 2.2g 0%
Selenium 0.8µg 0.7µg 0%
Vitamin B5 0.161mg 0.167mg 0%
Saturated fat 0.069g 0.016g 0%
Monounsaturated fat 0.007g 0.018g 0%
Tryptophan 0.027mg 0.014mg 0%
Threonine 0.086mg 0.04mg 0%
Isoleucine 0.088mg 0.049mg 0%
Leucine 0.14mg 0.077mg 0%
Lysine 0.134mg 0.059mg 0%
Methionine 0.03mg 0.015mg 0%
Phenylalanine 0.09mg 0.049mg 0%
Valine 0.106mg 0.059mg 0%
Histidine 0.042mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +97%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +56.2%
Contains more OtherOther +26.7%
~equal in Water ~94.12g

Fat Type Comparison

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

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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 shoots - 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.