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  6. Bamboo shoots vs. Raisin

Bamboo shoots vs. Raisin — In-Depth Nutrition Comparison

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The main differences between bamboo shoots and raisins

  • Bamboo shoots are richer in zinc, vitamin E, and vitamin B6, yet raisins are richer in iron, copper, magnesium, potassium, phosphorus, and fiber.
  • Daily need coverage for iron for raisins is 17% higher.
  • Bamboo shoots contain 8 times more vitamin E than raisins. Bamboo shoots contain 1mg of vitamin E, while raisins contain 0.12mg.
  • Bamboo shoots have a lower glycemic index than raisins.

Food types used in this article are Bamboo shoots, raw and Raisins, seedless.

Infographic

Bamboo shoots vs Raisin 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%
Raisin
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more ZincZinc +400%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +284.6%
Contains more PotassiumPotassium +40.5%
Contains more IronIron +276%
Contains more CopperCopper +67.4%
Contains more PhosphorusPhosphorus +71.2%
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%
Raisin
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +73.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more FolateFolate +40%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +27.7%
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 Raisin DV% diff.
Fructose 29.68g 37%
Carbs 5.2g 79.18g 25%
Iron 0.5mg 1.88mg 17%
Calories 27kcal 299kcal 14%
Copper 0.19mg 0.318mg 14%
Zinc 1.1mg 0.22mg 8%
Magnesium 3mg 32mg 7%
Vitamin E 1mg 0.12mg 6%
Potassium 533mg 749mg 6%
Phosphorus 59mg 101mg 6%
Fiber 2.2g 3.7g 6%
Vitamin B6 0.24mg 0.174mg 5%
Vitamin B2 0.07mg 0.125mg 4%
Vitamin B1 0.15mg 0.106mg 4%
Calcium 13mg 50mg 4%
Vitamin K 0µg 3.5µg 3%
Choline 0mg 11.1mg 2%
Manganese 0.262mg 0.299mg 2%
Vitamin C 4mg 2.3mg 2%
Vitamin B5 0.161mg 0.095mg 1%
Polyunsaturated fat 0.134g 0.037g 1%
Folate 7µg 5µg 1%
Starch 2.7g 1%
Vitamin B3 0.6mg 0.766mg 1%
Protein 2.6g 3.07g 1%
Fats 0.3g 0.46g 0%
Net carbs 3g 75.48g N/A
Sugar 3g 59.19g N/A
Sodium 4mg 11mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.069g 0.058g 0%
Monounsaturated fat 0.007g 0.051g 0%
Tryptophan 0.027mg 0.05mg 0%
Threonine 0.086mg 0.077mg 0%
Isoleucine 0.088mg 0.057mg 0%
Leucine 0.14mg 0.096mg 0%
Lysine 0.134mg 0.084mg 0%
Methionine 0.03mg 0.021mg 0%
Phenylalanine 0.09mg 0.065mg 0%
Valine 0.106mg 0.083mg 0%
Histidine 0.042mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +489.8%
Contains more ProteinProtein +18.1%
Contains more FatsFats +53.3%
Contains more CarbsCarbs +1422.7%
Contains more OtherOther +106.7%

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
Raisin
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Poly. FatPolyunsaturated fat +262.2%
Contains less Sat. FatSaturated fat -15.9%
Contains more Mono. FatMonounsaturated fat +628.6%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.