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Crackers vs. Shiitake — In-Depth Nutrition Comparison

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What are the differences between crackers and shiitake?

  • Crackers are higher in iron, vitamin B1, folate, phosphorus, vitamin B2, calcium, and manganese; however, shiitake is richer in vitamin B5 and vitamin B6.
  • Crackers' daily need coverage for iron is 45% more.
  • Shiitake contains 81 times less sodium than crackers. Crackers contain 726mg of sodium, while shiitake contains 9mg.
  • Shiitake has a lower glycemic index (32) than crackers (63).

We used Crackers, standard snack-type, regular and Mushrooms, shiitake, raw types in this article.

Infographic

Crackers vs Shiitake 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more CalciumCalcium +5900%
Contains more IronIron +882.9%
Contains more PhosphorusPhosphorus +121.4%
Contains more ManganeseManganese +113.5%
Contains more SeleniumSelenium +17.5%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +157.6%
Contains more CopperCopper +36.5%
Contains more ZincZinc +110.2%
Contains less SodiumSodium -98.8%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2673.3%
Contains more Vitamin B2Vitamin B2 +110.1%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +607.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +259.7%
Contains more Vitamin B6Vitamin B6 +365.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +196.4%
Contains more FatsFats +5293.9%
Contains more CarbsCarbs +802.8%
Contains more OtherOther +236.5%
Contains more WaterWater +2758%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +406.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Shiitake DV% diff.
Polyunsaturated fat 13.137g 88%
Vitamin K 69.3µg 58%
Iron 4.03mg 0.41mg 45%
Fats 26.43g 0.49g 40%
Vitamin B1 0.416mg 0.015mg 33%
Sodium 726mg 9mg 31%
Saturated fat 5.562g 25%
Calories 510kcal 34kcal 24%
Vitamin B5 0.417mg 1.5mg 22%
Starch 49.69g 20%
Folate 92µg 13µg 20%
Vitamin E 3.03mg 20%
Phosphorus 248mg 112mg 19%
Vitamin B6 0.063mg 0.293mg 18%
Carbs 61.3g 6.79g 18%
Vitamin B2 0.456mg 0.217mg 18%
Monounsaturated fat 6.553g 16%
Calcium 120mg 2mg 12%
Manganese 0.491mg 0.23mg 11%
Protein 6.64g 2.24g 9%
Potassium 118mg 304mg 5%
Zinc 0.49mg 1.03mg 5%
Copper 0.104mg 0.142mg 4%
Vitamin B3 4.352mg 3.877mg 3%
Selenium 6.7µg 5.7µg 2%
Vitamin D 0µg 0.4µg 2%
Choline 9.6mg 2%
Vitamin D 0IU 18IU 2%
Fiber 2.3g 2.5g 1%
Net carbs 59g 4.29g N/A
Magnesium 18mg 20mg 0%
Sugar 8.18g 2.38g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.011mg 0%
Threonine 0.193mg 0.134mg 0%
Isoleucine 0.246mg 0.111mg 0%
Leucine 0.471mg 0.189mg 0%
Lysine 0.103mg 0.134mg 0%
Methionine 0.112mg 0.033mg 0%
Phenylalanine 0.331mg 0.111mg 0%
Valine 0.294mg 0.145mg 0%
Histidine 0.145mg 0.056mg 0%
Fructose 0.29g 0g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Shiitake
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
49%
Crackers
23%
Shiitake
Minerals Daily Need Coverage Score
56%
Crackers
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 5.8g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 717mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 5.562g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 31)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.1)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.