Matzo vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between matzo and bamboo shoots

Matzo has more selenium, iron, vitamin B3, vitamin B1, vitamin B2, and manganese; however, bamboo shoots are higher in copper, potassium, vitamin B6, and vitamin E.
Matzo covers your daily need for selenium, 66% more than bamboo shoots.
Matzo has 6 times more vitamin B3 than bamboo shoots. While matzo has 3.892mg of vitamin B3, bamboo shoots have only 0.6mg.

These are the specific foods used in this comparison Crackers, matzo, plain and Bamboo shoots, raw.

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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.

Matzo

Bamboo shoots

Contains more MagnesiumMagnesium	+733.3%
Contains more IronIron	+532%
Contains more PhosphorusPhosphorus	+50.8%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+148.1%
Contains more SeleniumSelenium	+4512.5%

Contains more PotassiumPotassium	+375.9%
Contains more CopperCopper	+216.7%
Contains more ZincZinc	+61.8%

~equal in Calcium ~13mg

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.

Matzo

Bamboo shoots

Contains more Vitamin B1Vitamin B1	+158%
Contains more Vitamin B2Vitamin B2	+315.7%
Contains more Vitamin B3Vitamin B3	+548.7%
Contains more Vitamin B5Vitamin B5	+175.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+142.9%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1566.7%
Contains more Vitamin B6Vitamin B6	+108.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	0.8µg	66%
Iron	3.16mg	0.5mg	33%
Carbs	83.7g	5.2g	26%
Vitamin B3	3.892mg	0.6mg	21%
Vitamin B1	0.387mg	0.15mg	20%
Calories	395kcal	27kcal	18%
Vitamin B2	0.291mg	0.07mg	17%
Manganese	0.65mg	0.262mg	17%
Protein	10g	2.6g	15%
Copper	0.06mg	0.19mg	14%
Potassium	112mg	533mg	12%
Vitamin B6	0.115mg	0.24mg	10%
Vitamin B5	0.443mg	0.161mg	6%
Vitamin E	0.06mg	1mg	6%
Magnesium	25mg	3mg	5%
Phosphorus	89mg	59mg	4%
Zinc	0.68mg	1.1mg	4%
Vitamin C	0mg	4mg	4%
Fiber	3g	2.2g	3%
Polyunsaturated fat	0.603g	0.134g	3%
Folate	17µg	7µg	3%
Choline	10.8mg	0mg	2%
Fats	1.4g	0.3g	2%
Saturated fat	0.226g	0.069g	1%
Net carbs	80.7g	3g	N/A
Calcium	13mg	13mg	0%
Sugar	0.29g	3g	N/A
Sodium	0mg	4mg	0%
Vitamin A	0µg	1µg	0%
Vitamin K	0.3µg	0µg	0%
Monounsaturated fat	0.127g	0.007g	0%
Tryptophan	0.116mg	0.027mg	0%
Threonine	0.267mg	0.086mg	0%
Isoleucine	0.371mg	0.088mg	0%
Leucine	0.692mg	0.14mg	0%
Lysine	0.193mg	0.134mg	0%
Methionine	0.176mg	0.03mg	0%
Phenylalanine	0.494mg	0.09mg	0%
Valine	0.42mg	0.106mg	0%
Histidine	0.213mg	0.042mg	0%