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Walnut vs. Bamboo shoots — In-Depth Nutrition Comparison

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Differences between walnut and bamboo shoots

  • 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.
  • Bamboo shoots contain 89 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while bamboo shoots contain 0.069g.
  • 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 Nuts, walnuts, english and Bamboo shoots, raw.

Infographic

Walnut 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.
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%
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 +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%
Contains more PotassiumPotassium +20.9%

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.
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%
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 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 +∞%
Contains more Vitamin CVitamin C +207.7%
Contains more Vitamin EVitamin E +42.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +485.8%
Contains more FatsFats +21636.7%
Contains more CarbsCarbs +163.7%
Contains more OtherOther +97.8%
Contains more WaterWater +2135.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +127514.3%
Contains more Poly. FatPolyunsaturated fat +35104.5%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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%
Walnut
13%
Bamboo shoots
Minerals Daily Need Coverage Score
152%
Walnut
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 6.057g)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.