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Wafer vs. Edible mushroom — In-Depth Nutrition Comparison

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What are the differences between wafer and edible mushroom?

  • Wafer is higher in iron, manganese, copper, magnesium, vitamin B1, and fiber, yet edible mushroom is higher in vitamin B5 and vitamin B2.
  • Wafer's daily need coverage for iron is 44% more.
  • Wafer has 116 times more sodium than edible mushroom. While wafer has 580mg of sodium, edible mushroom has only 5mg.
  • The glycemic index of edible mushroom is lower.

We used Cookies, chocolate wafers and Mushrooms, white, raw types in this article.

Infographic

Wafer 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.
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +488.9%
Contains more CalciumCalcium +933.3%
Contains more IronIron +702%
Contains more CopperCopper +45.6%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +53.5%
Contains more ManganeseManganese +1380.9%
Contains more PotassiumPotassium +51.4%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +63.2%

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.
Wafer
6
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B1Vitamin B1 +150.6%
Contains more Vitamin B12Vitamin B12 +125%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more CholineCholine +21%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +113.6%
Contains more FatsFats +4076.5%
Contains more CarbsCarbs +2130.1%
Contains more OtherOther +132.6%
Contains more WaterWater +1954.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +2495.6%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Edible mushroom
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Edible mushroom DV% diff.
Iron 4.01mg 0.5mg 44%
Manganese 0.696mg 0.047mg 28%
Polyunsaturated fat 4.153g 0.16g 27%
Sodium 580mg 5mg 25%
Carbs 72.7g 3.26g 23%
Vitamin B5 0.381mg 1.497mg 22%
Calories 433kcal 22kcal 21%
Fats 14.2g 0.34g 21%
Saturated fat 4.241g 0.05g 19%
Copper 0.463mg 0.318mg 16%
Monounsaturated fat 4.865g 0g 12%
Vitamin B1 0.203mg 0.081mg 10%
Vitamin B2 0.266mg 0.402mg 10%
Fiber 3.4g 1g 10%
Magnesium 53mg 9mg 10%
Folate 47µg 17µg 8%
Selenium 5.7µg 9.3µg 7%
Phosphorus 132mg 86mg 7%
Protein 6.6g 3.09g 7%
Vitamin E 0.72mg 0.01mg 5%
Zinc 1.09mg 0.52mg 5%
Vitamin B3 2.858mg 3.607mg 5%
Vitamin B6 0.051mg 0.104mg 4%
Caffeine 10mg 0mg 3%
Calcium 31mg 3mg 3%
Potassium 210mg 318mg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin B12 0.09µg 0.04µg 2%
Vitamin K 2.4µg 0µg 2%
Choline 14.3mg 17.3mg 1%
Cholesterol 2mg 0mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 69.3g 2.26g N/A
Sugar 37.43g 1.98g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.035mg 0%
Threonine 0.22mg 0.107mg 0%
Isoleucine 0.261mg 0.076mg 0%
Leucine 0.447mg 0.12mg 0%
Lysine 0.281mg 0.107mg 0%
Methionine 0.105mg 0.031mg 0%
Phenylalanine 0.308mg 0.085mg 0%
Valine 0.323mg 0.232mg 0%
Histidine 0.128mg 0.057mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
21%
Wafer
26%
Edible mushroom
Minerals Daily Need Coverage Score
65%
Wafer
27%
Edible mushroom

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1)
Which food is lower in Cholesterol?
Edible mushroom
Edible mushroom is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 35.45g)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 4.191g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 29)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.