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Edible mushroom vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between edible mushroom and graham cracker

  • Edible mushroom has more vitamin B5 and copper, while graham cracker has more manganese, iron, folate, vitamin B1, phosphorus, vitamin K, and vitamin E.
  • Graham cracker covers your daily need for manganese, 42% more than edible mushroom.
  • Edible mushroom contains 4 times more vitamin B5 than graham cracker. While edible mushroom contains 1.497mg of vitamin B5, graham cracker contains only 0.42mg.
  • The amount of sodium in edible mushroom is lower.
  • Edible mushroom has a lower glycemic index. The glycemic index of edible mushroom is 32, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Mushrooms, white, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Edible mushroom vs Graham cracker infographic
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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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +87.1%
Contains more CopperCopper +87.1%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +47.6%
Contains more MagnesiumMagnesium +344.4%
Contains more CalciumCalcium +2466.7%
Contains more IronIron +656%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +115.1%
Contains more ManganeseManganese +2068.1%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B5Vitamin B5 +256.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +193.2%
Contains more Vitamin EVitamin E +15000%
Contains more Vitamin B1Vitamin B1 +227.2%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +435.3%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2627.1%
Contains more ProteinProtein +116.5%
Contains more FatsFats +3017.6%
Contains more CarbsCarbs +2282.2%
Contains more OtherOther +93%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3267.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
90% 10%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +42.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +482.4%
~equal in Lactose ~0g
~equal in Maltose ~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.
Edible mushroom Graham cracker
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edible mushroom Graham cracker DV% diff.
Manganese 0.047mg 1.019mg 42%
Iron 0.5mg 3.78mg 41%
Polyunsaturated fat 0.16g 5.388g 35%
Carbs 3.26g 77.66g 25%
Vitamin B5 1.497mg 0.42mg 22%
Calories 22kcal 430kcal 20%
Sodium 5mg 459mg 20%
Starch 0g 46.56g 19%
Folate 17µg 91µg 19%
Copper 0.318mg 0.17mg 16%
Fats 0.34g 10.6g 16%
Vitamin B1 0.081mg 0.265mg 15%
Phosphorus 86mg 185mg 14%
Vitamin K 0µg 14.3µg 12%
Fiber 1g 3.4g 10%
Vitamin E 0.01mg 1.51mg 10%
Calcium 3mg 77mg 7%
Magnesium 9mg 40mg 7%
Saturated fat 0.05g 1.633g 7%
Protein 3.09g 6.69g 7%
Vitamin B2 0.402mg 0.317mg 7%
Monounsaturated fat 0g 2.509g 6%
Vitamin B3 3.607mg 4.439mg 5%
Selenium 9.3µg 6.3µg 5%
Zinc 0.52mg 0.96mg 4%
Vitamin B6 0.104mg 0.156mg 4%
Potassium 318mg 170mg 4%
Vitamin B12 0.04µg 0µg 2%
Choline 17.3mg 5.9mg 2%
Vitamin C 2.1mg 0mg 2%
Fructose 0.17g 0.99g 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 2.26g 74.26g N/A
Sugar 1.98g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.035mg 0%
Threonine 0.107mg 0%
Isoleucine 0.076mg 0%
Leucine 0.12mg 0%
Lysine 0.107mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.085mg 0%
Valine 0.232mg 0%
Histidine 0.057mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom Graham cracker
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
26%
Edible mushroom
32%
Graham cracker
Minerals Daily Need Coverage Score
27%
Edible mushroom
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1)
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 22.87g)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 454mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 1.583g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.