Shiitake vs. Wafer — In-Depth Nutrition Comparison
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A recap on differences between shiitake and wafer
- Shiitake is higher in vitamin B5, vitamin B6, and vitamin B3, yet wafer is higher in iron, copper, manganese, vitamin B1, folate, and magnesium.
- Wafer covers your daily iron needs 45% more than shiitake.
- Shiitake contains 6 times more vitamin B6 than wafer. While shiitake contains 0.293mg of vitamin B6, wafer contains only 0.051mg.
- The amount of sodium in shiitake is lower.
- The glycemic index of shiitake is lower.
Food varieties used in this article are Mushrooms, shiitake, raw and Cookies, chocolate wafers.
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.
| Contains more PotassiumPotassium | +44.8% |
| Contains less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +165% |
| Contains more CalciumCalcium | +1450% |
| Contains more IronIron | +878% |
| Contains more CopperCopper | +226.1% |
| Contains more PhosphorusPhosphorus | +17.9% |
| Contains more ManganeseManganese | +202.6% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.7% |
| Contains more Vitamin B5Vitamin B5 | +293.7% |
| Contains more Vitamin B6Vitamin B6 | +474.5% |
| Contains more Vitamin B1Vitamin B1 | +1253.3% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more FolateFolate | +261.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1894.2% |
| Contains more ProteinProtein | +194.6% |
| Contains more FatsFats | +2798% |
| Contains more CarbsCarbs | +970.7% |
| Contains more OtherOther | +170.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.41mg | 4.01mg | 45% |
| Copper | 0.142mg | 0.463mg | 36% |
| Polyunsaturated fat | 4.153g | 28% | |
| Sodium | 9mg | 580mg | 25% |
| Carbs | 6.79g | 72.7g | 22% |
| Vitamin B5 | 1.5mg | 0.381mg | 22% |
| Fats | 0.49g | 14.2g | 21% |
| Manganese | 0.23mg | 0.696mg | 20% |
| Calories | 34kcal | 433kcal | 20% |
| Vitamin B6 | 0.293mg | 0.051mg | 19% |
| Saturated fat | 4.241g | 19% | |
| Vitamin B1 | 0.015mg | 0.203mg | 16% |
| Monounsaturated fat | 4.865g | 12% | |
| Protein | 2.24g | 6.6g | 9% |
| Folate | 13µg | 47µg | 9% |
| Magnesium | 20mg | 53mg | 8% |
| Vitamin B3 | 3.877mg | 2.858mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0.09µg | 4% | |
| Vitamin B2 | 0.217mg | 0.266mg | 4% |
| Fiber | 2.5g | 3.4g | 4% |
| Caffeine | 10mg | 3% | |
| Phosphorus | 112mg | 132mg | 3% |
| Potassium | 304mg | 210mg | 3% |
| Calcium | 2mg | 31mg | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin K | 2.4µg | 2% | |
| Zinc | 1.03mg | 1.09mg | 1% |
| Cholesterol | 2mg | 1% | |
| Net carbs | 4.29g | 69.3g | N/A |
| Sugar | 2.38g | 37.43g | N/A |
| Vitamin A | 3µg | 0% | |
| Selenium | 5.7µg | 5.7µg | 0% |
| Tryptophan | 0.011mg | 0.096mg | 0% |
| Threonine | 0.134mg | 0.22mg | 0% |
| Isoleucine | 0.111mg | 0.261mg | 0% |
| Leucine | 0.189mg | 0.447mg | 0% |
| Lysine | 0.134mg | 0.281mg | 0% |
| Methionine | 0.033mg | 0.105mg | 0% |
| Phenylalanine | 0.111mg | 0.308mg | 0% |
| Valine | 0.145mg | 0.323mg | 0% |
| Histidine | 0.056mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
24%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $1.3)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Shiitake is lower in Sugar (difference - 35.05g)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 29)