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  6. Bamboo shoots vs. Walnut

Bamboo shoots vs. Walnut — In-Depth Nutrition Comparison

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Differences between bamboo shoots and walnut

  • Bamboo shoots contain less copper, manganese, phosphorus, magnesium, iron, vitamin B6, folate, zinc, and fiber than walnut.
  • Walnut's daily need coverage for copper is 155% higher.
  • The amount of saturated fat in bamboo shoots is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of bamboo shoots is 32.

The food types used in this comparison are Bamboo shoots, raw and Nuts, walnuts, english.

Infographic

Bamboo shoots vs Walnut 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" 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%
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +20.9%
Contains more MagnesiumMagnesium +5166.7%
Contains more CalciumCalcium +653.8%
Contains more IronIron +482%
Contains more CopperCopper +734.7%
Contains more ZincZinc +180.9%
Contains more PhosphorusPhosphorus +486.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1203.1%
Contains more SeleniumSelenium +512.5%

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%
Walnut
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +207.7%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B5Vitamin B5 +254%
Contains more Vitamin B6Vitamin B6 +123.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%
Contains more CholineCholine +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Walnut DV% diff.
Polyunsaturated fat 0.134g 47.174g 314%
Copper 0.19mg 1.586mg 155%
Manganese 0.262mg 3.414mg 137%
Fats 0.3g 65.21g 100%
Phosphorus 59mg 346mg 41%
Magnesium 3mg 158mg 37%
Calories 27kcal 654kcal 31%
Iron 0.5mg 2.91mg 30%
Saturated fat 0.069g 6.126g 28%
Protein 2.6g 15.23g 25%
Folate 7µg 98µg 23%
Vitamin B6 0.24mg 0.537mg 23%
Monounsaturated fat 0.007g 8.933g 22%
Fiber 2.2g 6.7g 18%
Zinc 1.1mg 3.09mg 18%
Vitamin B1 0.15mg 0.341mg 16%
Calcium 13mg 98mg 9%
Vitamin B5 0.161mg 0.57mg 8%
Selenium 0.8µg 4.9µg 7%
Choline 0mg 39.2mg 7%
Vitamin B2 0.07mg 0.15mg 6%
Carbs 5.2g 13.71g 3%
Vitamin B3 0.6mg 1.125mg 3%
Potassium 533mg 441mg 3%
Vitamin C 4mg 1.3mg 3%
Vitamin E 1mg 0.7mg 2%
Vitamin K 0µg 2.7µg 2%
Net carbs 3g 7.01g N/A
Sugar 3g 2.61g N/A
Starch 0.06g 0%
Sodium 4mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.027mg 0.17mg 0%
Threonine 0.086mg 0.596mg 0%
Isoleucine 0.088mg 0.625mg 0%
Leucine 0.14mg 1.17mg 0%
Lysine 0.134mg 0.424mg 0%
Methionine 0.03mg 0.236mg 0%
Phenylalanine 0.09mg 0.711mg 0%
Valine 0.106mg 0.753mg 0%
Histidine 0.042mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2135.9%
Contains more ProteinProtein +485.8%
Contains more FatsFats +21636.7%
Contains more CarbsCarbs +163.7%
Contains more OtherOther +97.8%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +127514.3%
Contains more Poly. FatPolyunsaturated fat +35104.5%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.