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  6. Bamboo shoots vs. Dates

Bamboo shoots vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between bamboo shoots and dates

  • Bamboo shoots have more vitamin B1, zinc, vitamin E, and vitamin B6; however, dates are higher in fiber, magnesium, vitamin B5, and iron.
  • Dates cover your daily need for fiber, 23% more than bamboo shoots.
  • Bamboo shoots have 20 times more vitamin E than dates. While bamboo shoots have 1mg of vitamin E, dates have only 0.05mg.

These are the specific foods used in this comparison Bamboo shoots, raw and Dates, deglet noor.

Infographic

Bamboo shoots vs Dates 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.
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%
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more ZincZinc +279.3%
Contains more MagnesiumMagnesium +1333.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +104%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +275%
~equal in Copper ~0.206mg
~equal in Phosphorus ~62mg
~equal in Manganese ~0.262mg

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%
Dates
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B3Vitamin B3 +112.3%
Contains more Vitamin B5Vitamin B5 +265.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Dates DV% diff.
Fructose 19.56g 24%
Carbs 5.2g 75.03g 23%
Fiber 2.2g 8g 23%
Calories 27kcal 282kcal 13%
Magnesium 3mg 43mg 10%
Vitamin B5 0.161mg 0.589mg 9%
Vitamin B1 0.15mg 0.052mg 8%
Zinc 1.1mg 0.29mg 7%
Iron 0.5mg 1.02mg 7%
Vitamin B6 0.24mg 0.165mg 6%
Vitamin E 1mg 0.05mg 6%
Vitamin C 4mg 0.4mg 4%
Selenium 0.8µg 3µg 4%
Vitamin B3 0.6mg 1.274mg 4%
Potassium 533mg 656mg 4%
Folate 7µg 19µg 3%
Calcium 13mg 39mg 3%
Copper 0.19mg 0.206mg 2%
Vitamin K 0µg 2.7µg 2%
Choline 0mg 6.3mg 1%
Polyunsaturated fat 0.134g 0.019g 1%
Protein 2.6g 2.45g 0%
Fats 0.3g 0.39g 0%
Net carbs 3g 67.03g N/A
Sugar 3g 63.35g N/A
Phosphorus 59mg 62mg 0%
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Manganese 0.262mg 0.262mg 0%
Vitamin B2 0.07mg 0.066mg 0%
Saturated fat 0.069g 0.032g 0%
Monounsaturated fat 0.007g 0.036g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.086mg 0.043mg 0%
Isoleucine 0.088mg 0.049mg 0%
Leucine 0.14mg 0.084mg 0%
Lysine 0.134mg 0.066mg 0%
Methionine 0.03mg 0.022mg 0%
Phenylalanine 0.09mg 0.05mg 0%
Valine 0.106mg 0.071mg 0%
Histidine 0.042mg 0.032mg 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
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +343.3%
Contains more FatsFats +30%
Contains more CarbsCarbs +1342.9%
Contains more OtherOther +77.8%
~equal in Protein ~2.45g

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
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +605.3%
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +414.3%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.