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  6. Graham cracker vs. Bamboo shoots

Graham cracker vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are graham cracker and bamboo shoots different?

  • Graham cracker is higher in iron, manganese, vitamin B3, folate, vitamin B2, phosphorus, vitamin K, and selenium; however, bamboo shoots are richer in potassium.
  • Daily need coverage for iron for graham cracker is 41% higher.
  • Bamboo shoots have less sodium.
  • Bamboo shoots have a lower glycemic index (32) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Bamboo shoots, raw are the varieties used in this article.

Infographic

Graham cracker vs Bamboo shoots 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +492.3%
Contains more IronIron +656%
Contains more PhosphorusPhosphorus +213.6%
Contains more ManganeseManganese +288.9%
Contains more SeleniumSelenium +687.5%
Contains more PotassiumPotassium +213.5%
Contains more CopperCopper +11.8%
Contains more ZincZinc +14.6%
Contains less SodiumSodium -99.1%

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
Contains more Vitamin EVitamin E +51%
Contains more Vitamin B1Vitamin B1 +76.7%
Contains more Vitamin B2Vitamin B2 +352.9%
Contains more Vitamin B3Vitamin B3 +639.8%
Contains more Vitamin B5Vitamin B5 +160.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +157.3%
Contains more FatsFats +3433.3%
Contains more CarbsCarbs +1393.5%
Contains more OtherOther +84.4%
Contains more WaterWater +2584.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +35742.9%
Contains more Poly. FatPolyunsaturated fat +3920.9%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Bamboo shoots
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Bamboo shoots DV% diff.
Iron 3.78mg 0.5mg 41%
Polyunsaturated fat 5.388g 0.134g 35%
Manganese 1.019mg 0.262mg 33%
Vitamin B3 4.439mg 0.6mg 24%
Carbs 77.66g 5.2g 24%
Folate 91µg 7µg 21%
Sodium 459mg 4mg 20%
Calories 430kcal 27kcal 20%
Vitamin B2 0.317mg 0.07mg 19%
Starch 46.56g 19%
Phosphorus 185mg 59mg 18%
Fats 10.6g 0.3g 16%
Vitamin K 14.3µg 0µg 12%
Potassium 170mg 533mg 11%
Selenium 6.3µg 0.8µg 10%
Vitamin B1 0.265mg 0.15mg 10%
Magnesium 40mg 3mg 9%
Protein 6.69g 2.6g 8%
Saturated fat 1.633g 0.069g 7%
Monounsaturated fat 2.509g 0.007g 6%
Calcium 77mg 13mg 6%
Vitamin B6 0.156mg 0.24mg 6%
Vitamin B5 0.42mg 0.161mg 5%
Fiber 3.4g 2.2g 5%
Vitamin C 0mg 4mg 4%
Vitamin E 1.51mg 1mg 3%
Copper 0.17mg 0.19mg 2%
Fructose 0.99g 1%
Choline 5.9mg 0mg 1%
Zinc 0.96mg 1.1mg 1%
Net carbs 74.26g 3g N/A
Sugar 24.85g 3g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Graham cracker
13%
Bamboo shoots
Minerals Daily Need Coverage Score
60%
Graham cracker
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoots
Bamboo shoots is lower in Sugar (difference - 21.85g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 1.564g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Bamboo shoots - 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.