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  6. Peanut butter vs. Bamboo shoots

Peanut butter vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between peanut butter and bamboo shoots

  • Peanut butter is richer than bamboo shoots in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, folate, vitamin B5, and iron.
  • Daily need coverage for vitamin B3 for peanut butter is 78% higher.
  • Peanut butter contains 150 times more saturated fat than bamboo shoots. Peanut butter contains 10.325g of saturated fat, while bamboo shoots contain 0.069g.
  • Peanut butter has a lower glycemic index than bamboo shoots.

Food types used in this article are Peanut butter, smooth style, without salt and Bamboo shoots, raw.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +5500%
Contains more CalciumCalcium +276.9%
Contains more IronIron +248%
Contains more CopperCopper +122.1%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +467.8%
Contains more ManganeseManganese +535.5%
Contains more SeleniumSelenium +412.5%
Contains less SodiumSodium -76.5%
~equal in Potassium ~533mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +810%
Contains more Vitamin B2Vitamin B2 +174.3%
Contains more Vitamin B3Vitamin B3 +2085.3%
Contains more Vitamin B5Vitamin B5 +606.2%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +754.2%
Contains more FatsFats +17020%
Contains more CarbsCarbs +329%
Contains more OtherOther +221.1%
Contains more WaterWater +7298.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +370485.7%
Contains more Poly. FatPolyunsaturated fat +9254.5%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter 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 Peanut butter Bamboo shoots DV% diff.
Polyunsaturated fat 12.535g 0.134g 83%
Fats 51.36g 0.3g 79%
Vitamin B3 13.112mg 0.6mg 78%
Monounsaturated fat 25.941g 0.007g 65%
Manganese 1.665mg 0.262mg 61%
Vitamin E 9.1mg 1mg 54%
Saturated fat 10.325g 0.069g 47%
Phosphorus 335mg 59mg 39%
Magnesium 168mg 3mg 39%
Protein 22.21g 2.6g 39%
Calories 598kcal 27kcal 29%
Copper 0.422mg 0.19mg 26%
Folate 87µg 7µg 20%
Vitamin B5 1.137mg 0.161mg 20%
Iron 1.74mg 0.5mg 16%
Vitamin B6 0.441mg 0.24mg 15%
Zinc 2.51mg 1.1mg 13%
Fiber 5g 2.2g 11%
Choline 63mg 0mg 11%
Vitamin B2 0.192mg 0.07mg 9%
Selenium 4.1µg 0.8µg 6%
Carbs 22.31g 5.2g 6%
Calcium 49mg 13mg 4%
Vitamin C 0mg 4mg 4%
Starch 3.56g 1%
Sodium 17mg 4mg 1%
Potassium 558mg 533mg 1%
Net carbs 17.31g 3g N/A
Sugar 10.49g 3g N/A
Vitamin A 0µg 1µg 0%
Vitamin B1 0.15mg 0.15mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.027mg 0%
Threonine 0.525mg 0.086mg 0%
Isoleucine 0.616mg 0.088mg 0%
Leucine 1.546mg 0.14mg 0%
Lysine 0.681mg 0.134mg 0%
Methionine 0.265mg 0.03mg 0%
Phenylalanine 1.202mg 0.09mg 0%
Valine 0.782mg 0.106mg 0%
Histidine 0.557mg 0.042mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
60%
Peanut butter
13%
Bamboo shoots
Minerals Daily Need Coverage Score
84%
Peanut butter
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoots
Bamboo shoots is lower in Sugar (difference - 7.49g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 10.256g)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $2.8)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.