"Built-in commands" showcases [ ] vs [[ ]]. This is not an efficiency win, but a matter of using older POSIX syntax vs more modern and richer bash syntax. The utility of the bash syntax is that it supports nicer operators, such as < > in addition to stuff like -gt / -lt.
"Efficient File Operations" showcases IFS=, which is not used for the sake of efficiency, but to change how the line is tokenized. (And what good is an efficiency claim that's not backed up by any data?)
I did not look too closely, but I suspect the rest of this list is equally eyebrow-raising.