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Olive vs Bamboo shoot - In-Depth Nutrition Comparison

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How are Olive and Bamboo shoot different?

  • Olive is higher in Iron, Calcium, and Copper, however Bamboo shoot is richer in Vitamin B6, Potassium, Vitamin B1, Manganese, Zinc, and Phosphorus.
  • Daily need coverage for Iron from Olive is 35% higher.
  • Olive contains 184 times more Sodium than Bamboo shoot. While Olive contains 735mg of Sodium, Bamboo shoot contains only 4mg.

Olives, ripe, canned (small-extra large) and Bamboo shoots, raw are the varieties used in this article.

Infographic

Olive vs Bamboo shoot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +576.9%
Contains more Iron +560%
Contains more Magnesium +33.3%
Contains more Copper +32.1%
Contains more Phosphorus +1866.7%
Contains more Potassium +6562.5%
Contains less Sodium -99.5%
Contains more Zinc +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +576.9%
Contains more Iron +560%
Contains more Magnesium +33.3%
Contains more Copper +32.1%
Contains more Phosphorus +1866.7%
Contains more Potassium +6562.5%
Contains less Sodium -99.5%
Contains more Zinc +400%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
Contains more Vitamin A +1915%
Contains more Vitamin E +65%
Contains more Vitamin K +∞%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1521.6%
Contains more Vitamin B5 +973.3%
Contains more Vitamin B6 +2566.7%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +1915%
Contains more Vitamin E +65%
Contains more Vitamin K +∞%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1521.6%
Contains more Vitamin B5 +973.3%
Contains more Vitamin B6 +2566.7%
Contains more Folate +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Bamboo shoot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Bamboo shoot Opinion
Net carbs 3.06g 3g Olive
Protein 0.84g 2.6g Bamboo shoot
Fats 10.68g 0.3g Olive
Carbs 6.26g 5.2g Olive
Calories 115kcal 27kcal Olive
Starch g g
Fructose g g
Sugar 0g 3g Olive
Fiber 3.2g 2.2g Olive
Calcium 88mg 13mg Olive
Iron 3.3mg 0.5mg Olive
Magnesium 4mg 3mg Olive
Phosphorus 3mg 59mg Bamboo shoot
Potassium 8mg 533mg Bamboo shoot
Sodium 735mg 4mg Bamboo shoot
Zinc 0.22mg 1.1mg Bamboo shoot
Copper 0.251mg 0.19mg Olive
Vitamin A 403IU 20IU Olive
Vitamin E 1.65mg 1mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 4mg Bamboo shoot
Vitamin B1 0.003mg 0.15mg Bamboo shoot
Vitamin B2 0mg 0.07mg Bamboo shoot
Vitamin B3 0.037mg 0.6mg Bamboo shoot
Vitamin B5 0.015mg 0.161mg Bamboo shoot
Vitamin B6 0.009mg 0.24mg Bamboo shoot
Folate 0µg 7µg Bamboo shoot
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 0µg Olive
Tryptophan mg 0.027mg Bamboo shoot
Threonine 0.026mg 0.086mg Bamboo shoot
Isoleucine 0.031mg 0.088mg Bamboo shoot
Leucine 0.05mg 0.14mg Bamboo shoot
Lysine 0.032mg 0.134mg Bamboo shoot
Methionine 0.012mg 0.03mg Bamboo shoot
Phenylalanine 0.029mg 0.09mg Bamboo shoot
Valine 0.038mg 0.106mg Bamboo shoot
Histidine 0.023mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.069g Bamboo shoot
Monounsaturated Fat 7.888g 0.007g Olive
Polyunsaturated fat 0.911g 0.134g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
14
Bamboo shoot
Mineral Summary Score
43
Olive
24
Bamboo shoot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
16%
Bamboo shoot
Carbohydrates
6%
Olive
5%
Bamboo shoot
Fats
49%
Olive
1%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 731mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 1.346g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 32)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $3.5)
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.