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  6. Bamboo shoots vs. Prunes

Bamboo shoots vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between bamboo shoots and prunes?

  • Bamboo shoots are higher in vitamin B1 and zinc, yet prunes are higher in vitamin K, fiber, vitamin A, copper, magnesium, vitamin B2, vitamin B3, and potassium.
  • Prunes' daily need coverage for vitamin K is 50% more.
  • Bamboo shoots have 3 times more vitamin B1 than prunes. While bamboo shoots have 0.15mg of vitamin B1, prunes have only 0.051mg.

We used Bamboo shoots, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Bamboo shoots vs Prunes 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%
Prunes
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more ZincZinc +150%
Contains more SeleniumSelenium +166.7%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +230.8%
Contains more PotassiumPotassium +37.3%
Contains more IronIron +86%
Contains more CopperCopper +47.9%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +14.1%

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%
Prunes
Prunes
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin EVitamin E +132.6%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more FolateFolate +75%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin B2Vitamin B2 +165.7%
Contains more Vitamin B3Vitamin B3 +213.7%
Contains more Vitamin B5Vitamin B5 +162.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Prunes DV% diff.
Vitamin K 0µg 59.5µg 50%
Carbs 5.2g 63.88g 20%
Fiber 2.2g 7.1g 20%
Fructose 12.45g 16%
Calories 27kcal 240kcal 11%
Copper 0.19mg 0.281mg 10%
Magnesium 3mg 41mg 9%
Vitamin B2 0.07mg 0.186mg 9%
Vitamin B1 0.15mg 0.051mg 8%
Vitamin B3 0.6mg 1.882mg 8%
Zinc 1.1mg 0.44mg 6%
Potassium 533mg 732mg 6%
Iron 0.5mg 0.93mg 5%
Vitamin B5 0.161mg 0.422mg 5%
Vitamin C 4mg 0.6mg 4%
Vitamin A 1µg 39µg 4%
Vitamin E 1mg 0.43mg 4%
Vitamin B6 0.24mg 0.205mg 3%
Calcium 13mg 43mg 3%
Choline 0mg 10.1mg 2%
Manganese 0.262mg 0.299mg 2%
Starch 5.11g 2%
Folate 7µg 4µg 1%
Selenium 0.8µg 0.3µg 1%
Protein 2.6g 2.18g 1%
Phosphorus 59mg 69mg 1%
Fats 0.3g 0.38g 0%
Net carbs 3g 56.78g N/A
Sugar 3g 38.13g N/A
Sodium 4mg 2mg 0%
Saturated fat 0.069g 0.088g 0%
Monounsaturated fat 0.007g 0.053g 0%
Polyunsaturated fat 0.134g 0.062g 0%
Tryptophan 0.027mg 0.025mg 0%
Threonine 0.086mg 0.049mg 0%
Isoleucine 0.088mg 0.041mg 0%
Leucine 0.14mg 0.066mg 0%
Lysine 0.134mg 0.05mg 0%
Methionine 0.03mg 0.016mg 0%
Phenylalanine 0.09mg 0.052mg 0%
Valine 0.106mg 0.056mg 0%
Histidine 0.042mg 0.027mg 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
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +19.3%
Contains more WaterWater +194.3%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +1128.5%
Contains more OtherOther +193.3%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Poly. FatPolyunsaturated fat +116.1%
Contains more Mono. FatMonounsaturated fat +657.1%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.