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  6. Nopales vs. Bamboo shoot

Nopales vs. Bamboo shoot — In-Depth Nutrition Comparison

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How are Nopales and Bamboo shoot different?

  • Nopales are higher in Calcium, Magnesium, and Manganese, however, Bamboo shoot is richer in Copper, Vitamin B6, Vitamin B1, Potassium, Zinc, Vitamin E , and Phosphorus.
  • Daily need coverage for Copper from Bamboo shoot is 15% higher.
  • Nopales contain 17 times more Magnesium than Bamboo shoot. While Nopales contain 52mg of Magnesium, Bamboo shoot contains only 3mg.

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

Infographic

Nopales vs Bamboo shoot infographic
Infographic link

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.
Nopales
Nopales
4
:
6
Bamboo shoot
Bamboo shoot
Contains more Calcium +1161.5%
Contains more Iron +18%
Contains more Magnesium +1633.3%
Contains more Manganese +74.4%
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%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +1161.5%
Contains more Iron +18%
Contains more Magnesium +1633.3%
Contains more Manganese +74.4%
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%

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.
Nopales
Nopales
4
:
6
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +2185%
Contains more Vitamin C +132.5%
Contains more Vitamin K +∞%
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%
Equal in Vitamin B5 - 0.161
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin A +2185%
Contains more Vitamin C +132.5%
Contains more Vitamin K +∞%
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%
Equal in Vitamin B5 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Bamboo shoot
Bamboo shoot
Contains more Other +26.7%
Contains more Protein +97%
Contains more Fats +233.3%
Contains more Carbs +56.2%
Equal in Water - 91
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Other +26.7%
Contains more Protein +97%
Contains more Fats +233.3%
Contains more Carbs +56.2%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +157.1%
Contains more Polyunsaturated fat +168%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +157.1%
Contains more Polyunsaturated fat +168%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Bamboo shoot
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
10%
Nopales
14%
Bamboo shoot
Minerals Daily Need Coverage Score
23%
Nopales
23%
Bamboo shoot

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