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

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Summary of differences between graham cracker and edible mushroom

  • Graham cracker has more manganese, iron, folate, vitamin B1, phosphorus, vitamin K, and vitamin E, while edible mushroom has more vitamin B5 and copper.
  • Graham cracker covers your daily need for manganese, 42% more than edible mushroom.
  • 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 Cookies, graham crackers, plain or honey (includes cinnamon) and Mushrooms, white, raw.

Infographic

Graham cracker vs Edible mushroom 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
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%
Contains more PotassiumPotassium +87.1%
Contains more CopperCopper +87.1%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +47.6%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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%
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%
~equal in Vitamin A ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +482.4%
Contains more GlucoseGlucose +42.3%
~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.
Graham cracker Edible mushroom
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 Graham cracker Edible mushroom DV% diff.
Manganese 1.019mg 0.047mg 42%
Iron 3.78mg 0.5mg 41%
Polyunsaturated fat 5.388g 0.16g 35%
Carbs 77.66g 3.26g 25%
Vitamin B5 0.42mg 1.497mg 22%
Calories 430kcal 22kcal 20%
Sodium 459mg 5mg 20%
Starch 46.56g 0g 19%
Folate 91µg 17µg 19%
Copper 0.17mg 0.318mg 16%
Fats 10.6g 0.34g 16%
Vitamin B1 0.265mg 0.081mg 15%
Phosphorus 185mg 86mg 14%
Vitamin K 14.3µg 0µg 12%
Fiber 3.4g 1g 10%
Vitamin E 1.51mg 0.01mg 10%
Calcium 77mg 3mg 7%
Magnesium 40mg 9mg 7%
Saturated fat 1.633g 0.05g 7%
Protein 6.69g 3.09g 7%
Vitamin B2 0.317mg 0.402mg 7%
Monounsaturated fat 2.509g 0g 6%
Vitamin B3 4.439mg 3.607mg 5%
Selenium 6.3µg 9.3µg 5%
Zinc 0.96mg 0.52mg 4%
Vitamin B6 0.156mg 0.104mg 4%
Potassium 170mg 318mg 4%
Vitamin B12 0µg 0.04µg 2%
Choline 5.9mg 17.3mg 2%
Vitamin C 0mg 2.1mg 2%
Fructose 0.99g 0.17g 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 74.26g 2.26g N/A
Sugar 24.85g 1.98g N/A
Trans fat 0.055g 0g 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 0.004g 0g 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
Graham cracker Edible mushroom
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%
Graham cracker
26%
Edible mushroom
Minerals Daily Need Coverage Score
60%
Graham cracker
27%
Edible mushroom

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.