Wafer vs. Shiitake — In-Depth Nutrition Comparison
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A recap on the differences between wafer and shiitake
- Wafer is higher in iron, copper, manganese, vitamin B1, folate, and magnesium, yet shiitake is higher in vitamin B5, vitamin B6, and vitamin B3.
- Wafer covers your daily iron needs 45% more than shiitake.
- Wafer contains 64 times more sodium than shiitake. While wafer contains 580mg of sodium, shiitake contains only 9mg.
- The glycemic index of shiitake is lower.
Food varieties used in this article are Cookies, chocolate wafers and Mushrooms, shiitake, raw.
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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 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% |
| Contains more PotassiumPotassium | +44.8% |
| Contains less SodiumSodium | -98.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1253.3% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +261.5% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.41mg | 45% |
| Copper | 0.463mg | 0.142mg | 36% |
| Polyunsaturated fat | 4.153g | 28% | |
| Sodium | 580mg | 9mg | 25% |
| Carbs | 72.7g | 6.79g | 22% |
| Vitamin B5 | 0.381mg | 1.5mg | 22% |
| Fats | 14.2g | 0.49g | 21% |
| Manganese | 0.696mg | 0.23mg | 20% |
| Calories | 433kcal | 34kcal | 20% |
| Vitamin B6 | 0.051mg | 0.293mg | 19% |
| Saturated fat | 4.241g | 19% | |
| Vitamin B1 | 0.203mg | 0.015mg | 16% |
| Monounsaturated fat | 4.865g | 12% | |
| Protein | 6.6g | 2.24g | 9% |
| Folate | 47µg | 13µg | 9% |
| Magnesium | 53mg | 20mg | 8% |
| Vitamin B3 | 2.858mg | 3.877mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0.09µg | 4% | |
| Vitamin B2 | 0.266mg | 0.217mg | 4% |
| Fiber | 3.4g | 2.5g | 4% |
| Caffeine | 10mg | 3% | |
| Phosphorus | 132mg | 112mg | 3% |
| Potassium | 210mg | 304mg | 3% |
| Calcium | 31mg | 2mg | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin K | 2.4µg | 2% | |
| Zinc | 1.09mg | 1.03mg | 1% |
| Cholesterol | 2mg | 1% | |
| Net carbs | 69.3g | 4.29g | N/A |
| Sugar | 37.43g | 2.38g | N/A |
| Vitamin A | 3µg | 0% | |
| Selenium | 5.7µg | 5.7µg | 0% |
| Tryptophan | 0.096mg | 0.011mg | 0% |
| Threonine | 0.22mg | 0.134mg | 0% |
| Isoleucine | 0.261mg | 0.111mg | 0% |
| Leucine | 0.447mg | 0.189mg | 0% |
| Lysine | 0.281mg | 0.134mg | 0% |
| Methionine | 0.105mg | 0.033mg | 0% |
| Phenylalanine | 0.308mg | 0.111mg | 0% |
| Valine | 0.323mg | 0.145mg | 0% |
| Histidine | 0.128mg | 0.056mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +194.6% |
| Contains more FatsFats | +2798% |
| Contains more CarbsCarbs | +970.7% |
| Contains more OtherOther | +170.3% |
| Contains more WaterWater | +1894.2% |
