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  6. Mixed nuts vs. Bamboo shoots

Mixed nuts vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and bamboo shoots

  • Bamboo shoots have less copper, manganese, selenium, phosphorus, magnesium, vitamin E, vitamin B3, iron, and zinc than mixed nuts.
  • Mixed nuts cover your daily need for copper, 80% more than bamboo shoots.
  • Mixed nuts have 126 times more saturated fat than bamboo shoots. While mixed nuts have 8.711g of saturated fat, bamboo shoots have only 0.069g.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Bamboo shoots, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +7533.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +422%
Contains more CopperCopper +377.4%
Contains more ZincZinc +205.5%
Contains more PhosphorusPhosphorus +672.9%
Contains more ManganeseManganese +678.6%
Contains more SeleniumSelenium +4137.5%
Contains less SodiumSodium -20%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +682%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +1184.8%
Contains more Vitamin B5Vitamin B5 +608.1%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +670.8%
Contains more FatsFats +17883.3%
Contains more CarbsCarbs +304.8%
Contains more OtherOther +220%
Contains more WaterWater +4275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +406871.4%
Contains more Poly. FatPolyunsaturated fat +10804.5%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Bamboo shoots DV% diff.
Polyunsaturated fat 14.612g 0.134g 97%
Fats 53.95g 0.3g 83%
Copper 0.907mg 0.19mg 80%
Manganese 2.04mg 0.262mg 77%
Monounsaturated fat 28.488g 0.007g 71%
Selenium 33.9µg 0.8µg 60%
Phosphorus 456mg 59mg 57%
Magnesium 229mg 3mg 54%
Vitamin E 7.82mg 1mg 45%
Vitamin B3 7.709mg 0.6mg 44%
Saturated fat 8.711g 0.069g 39%
Protein 20.04g 2.6g 35%
Calories 607kcal 27kcal 29%
Iron 2.61mg 0.5mg 26%
Zinc 3.36mg 1.1mg 21%
Vitamin B5 1.14mg 0.161mg 20%
Fiber 7g 2.2g 19%
Folate 83µg 7µg 19%
Vitamin B2 0.196mg 0.07mg 10%
Calcium 117mg 13mg 10%
Vitamin B6 0.352mg 0.24mg 9%
Choline 52mg 0mg 9%
Carbs 21.05g 5.2g 5%
Vitamin K 5.7µg 0µg 5%
Vitamin C 0.5mg 4mg 4%
Vitamin B1 0.189mg 0.15mg 3%
Potassium 632mg 533mg 3%
Starch 4.2g 2%
Net carbs 14.05g 3g N/A
Sugar 4.15g 3g N/A
Sodium 5mg 4mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.027mg 0%
Threonine 0.703mg 0.086mg 0%
Isoleucine 0.826mg 0.088mg 0%
Leucine 1.656mg 0.14mg 0%
Lysine 0.782mg 0.134mg 0%
Methionine 0.283mg 0.03mg 0%
Phenylalanine 1.182mg 0.09mg 0%
Valine 1.001mg 0.106mg 0%
Histidine 0.572mg 0.042mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
13%
Bamboo shoots
Minerals Daily Need Coverage Score
139%
Mixed nuts
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoots
Bamboo shoots is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 8.642g)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.