Shiitake vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between shiitake and graham cracker
- Shiitake has more vitamin B5 and vitamin B6, while graham cracker has more iron, manganese, vitamin B1, folate, phosphorus, vitamin B2, and calcium.
- Graham cracker's daily need coverage for iron is 42% higher.
- Graham cracker contains 4 times less vitamin B5 than shiitake. Shiitake contains 1.5mg of vitamin B5, while graham cracker contains 0.42mg.
- The amount of sodium in shiitake is lower.
- Shiitake has a lower glycemic index. The glycemic index of shiitake is 32, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Mushrooms, shiitake, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
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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.
| Contains more PotassiumPotassium | +78.8% |
| Contains less SodiumSodium | -98% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +3750% |
| Contains more IronIron | +822% |
| Contains more CopperCopper | +19.7% |
| Contains more PhosphorusPhosphorus | +65.2% |
| Contains more ManganeseManganese | +343% |
| Contains more SeleniumSelenium | +10.5% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +257.1% |
| Contains more Vitamin B6Vitamin B6 | +87.8% |
| Contains more Vitamin B1Vitamin B1 | +1666.7% |
| Contains more Vitamin B2Vitamin B2 | +46.1% |
| Contains more Vitamin B3Vitamin B3 | +14.5% |
| Contains more FolateFolate | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.41mg | 3.78mg | 42% |
| Polyunsaturated fat | 5.388g | 36% | |
| Manganese | 0.23mg | 1.019mg | 34% |
| Carbs | 6.79g | 77.66g | 24% |
| Vitamin B5 | 1.5mg | 0.42mg | 22% |
| Vitamin B1 | 0.015mg | 0.265mg | 21% |
| Calories | 34kcal | 430kcal | 20% |
| Sodium | 9mg | 459mg | 20% |
| Folate | 13µg | 91µg | 20% |
| Starch | 46.56g | 19% | |
| Fats | 0.49g | 10.6g | 16% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B6 | 0.293mg | 0.156mg | 11% |
| Phosphorus | 112mg | 185mg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Protein | 2.24g | 6.69g | 9% |
| Calcium | 2mg | 77mg | 8% |
| Vitamin B2 | 0.217mg | 0.317mg | 8% |
| Saturated fat | 1.633g | 7% | |
| Monounsaturated fat | 2.509g | 6% | |
| Magnesium | 20mg | 40mg | 5% |
| Vitamin B3 | 3.877mg | 4.439mg | 4% |
| Potassium | 304mg | 170mg | 4% |
| Fiber | 2.5g | 3.4g | 4% |
| Copper | 0.142mg | 0.17mg | 3% |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Selenium | 5.7µg | 6.3µg | 1% |
| Fructose | 0g | 0.99g | 1% |
| Zinc | 1.03mg | 0.96mg | 1% |
| Choline | 5.9mg | 1% | |
| Net carbs | 4.29g | 74.26g | N/A |
| Sugar | 2.38g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.011mg | 0% | |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.111mg | 0% | |
| Leucine | 0.189mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.111mg | 0% | |
| Valine | 0.145mg | 0% | |
| Histidine | 0.056mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2547.2% |
| Contains more ProteinProtein | +198.7% |
| Contains more FatsFats | +2063.3% |
| Contains more CarbsCarbs | +1043.7% |
| Contains more OtherOther | +124.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
2.38 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +128.8% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
