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Shiitake vs. Crackers — In-Depth Nutrition Comparison

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What are the differences between shiitake and crackers?

  • Shiitake is higher in vitamin B5 and vitamin B6; however, crackers are richer in iron, vitamin B1, folate, phosphorus, vitamin B2, calcium, and manganese.
  • Crackers' daily need coverage for iron is 45% more.
  • Crackers contain 5 times less vitamin B6 than shiitake. Shiitake contains 0.293mg of vitamin B6, while crackers contain 0.063mg.
  • Shiitake has less sodium.
  • Shiitake has a lower glycemic index (32) than crackers (63).

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

Infographic

Shiitake vs Crackers 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
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%
Contains more PotassiumPotassium +157.6%
Contains more CopperCopper +36.5%
Contains more ZincZinc +110.2%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +5900%
Contains more IronIron +882.9%
Contains more PhosphorusPhosphorus +121.4%
Contains more ManganeseManganese +113.5%
Contains more SeleniumSelenium +17.5%
~equal in Magnesium ~18mg

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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +259.7%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more Vitamin B1Vitamin B1 +2673.3%
Contains more Vitamin B2Vitamin B2 +110.1%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more FolateFolate +607.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more GlucoseGlucose +406.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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.
Shiitake Crackers
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 Shiitake Crackers DV% diff.
Polyunsaturated fat 13.137g 88%
Vitamin K 69.3µg 58%
Iron 0.41mg 4.03mg 45%
Fats 0.49g 26.43g 40%
Vitamin B1 0.015mg 0.416mg 33%
Sodium 9mg 726mg 31%
Saturated fat 5.562g 25%
Calories 34kcal 510kcal 24%
Vitamin B5 1.5mg 0.417mg 22%
Starch 49.69g 20%
Folate 13µg 92µg 20%
Vitamin E 3.03mg 20%
Phosphorus 112mg 248mg 19%
Vitamin B6 0.293mg 0.063mg 18%
Carbs 6.79g 61.3g 18%
Vitamin B2 0.217mg 0.456mg 18%
Monounsaturated fat 6.553g 16%
Calcium 2mg 120mg 12%
Manganese 0.23mg 0.491mg 11%
Protein 2.24g 6.64g 9%
Potassium 304mg 118mg 5%
Zinc 1.03mg 0.49mg 5%
Copper 0.142mg 0.104mg 4%
Vitamin B3 3.877mg 4.352mg 3%
Selenium 5.7µg 6.7µg 2%
Vitamin D 0.4µg 0µg 2%
Choline 9.6mg 2%
Vitamin D 18IU 0IU 2%
Fiber 2.5g 2.3g 1%
Net carbs 4.29g 59g N/A
Magnesium 20mg 18mg 0%
Sugar 2.38g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.011mg 0.084mg 0%
Threonine 0.134mg 0.193mg 0%
Isoleucine 0.111mg 0.246mg 0%
Leucine 0.189mg 0.471mg 0%
Lysine 0.134mg 0.103mg 0%
Methionine 0.033mg 0.112mg 0%
Phenylalanine 0.111mg 0.331mg 0%
Valine 0.145mg 0.294mg 0%
Histidine 0.056mg 0.145mg 0%
Fructose 0g 0.29g 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
Shiitake Crackers
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
23%
Shiitake
49%
Crackers
Minerals Daily Need Coverage Score
24%
Shiitake
56%
Crackers

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