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The flu mist is slightly more reliable in inciting an immune response to develop immunity to the influenza virus. Mild flu symptoms are really mild, and definitely possible, my wife got them after the flu shot.
The difference between the nasal spray and the shot vaccine is that the nasal spray contains a weakened live virus and the shot contains dead strains of the virus. The nasal spray gives a stronger immune reaction but carries a small risk that the virus will multiply too quickly in people with compromised immunity.