Arborio rice vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and true morels

Arborio rice has more folate and selenium, while true morels have more iron, copper, vitamin D, phosphorus, zinc, vitamin B2, potassium, and manganese.
True morels cover your daily need for iron, 134% more than arborio rice.
Arborio rice contains 7 times more folate than true morels. While arborio rice contains 59µg of folate, true morels contain only 9µg.
True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Mushrooms, morel, 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.

Arborio rice

True morels

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+240.9%

Contains more MagnesiumMagnesium	+137.5%
Contains more CalciumCalcium	+4200%
Contains more PotassiumPotassium	+1480.8%
Contains more IronIron	+734.2%
Contains more CopperCopper	+768.1%
Contains more ZincZinc	+407.5%
Contains more PhosphorusPhosphorus	+487.9%
Contains more ManganeseManganese	+64.4%

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.

Arborio rice

True morels

Contains more Vitamin B1Vitamin B1	+137.7%
Contains more FolateFolate	+555.6%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1181.3%
Contains more Vitamin B3Vitamin B3	+50.8%
Contains more Vitamin B5Vitamin B5	+10.8%
Contains more Vitamin B6Vitamin B6	+130.5%

~equal in Vitamin C ~mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.46mg	12.18mg	134%
Copper	0.072mg	0.625mg	61%
Vitamin D	0µg	5.1µg	26%
Vitamin D	0IU	206IU	26%
Phosphorus	33mg	194mg	23%
Vitamin B2	0.016mg	0.205mg	15%
Zinc	0.4mg	2.03mg	15%
Folate	59µg	9µg	13%
Potassium	26mg	411mg	11%
Fiber		2.8g	11%
Selenium	7.5µg	2.2µg	10%
Manganese	0.357mg	0.587mg	10%
Vitamin B1	0.164mg	0.069mg	8%
Carbs	28.73g	5.1g	8%
Vitamin B6	0.059mg	0.136mg	6%
Vitamin B3	1.493mg	2.252mg	5%
Calories	130kcal	31kcal	5%
Calcium	1mg	43mg	4%
Magnesium	8mg	19mg	3%
Polyunsaturated fat	0.05g	0.433g	3%
Protein	2.36g	3.12g	2%
Sodium	0mg	21mg	1%
Vitamin B5	0.397mg	0.44mg	1%
Fats	0.19g	0.57g	1%
Net carbs	28.73g	2.3g	N/A
Sugar		0.6g	N/A
Saturated fat	0.051g	0.065g	0%
Monounsaturated fat	0.058g	0.052g	0%
Tryptophan	0.027mg		0%
Threonine	0.084mg		0%
Isoleucine	0.102mg		0%
Leucine	0.195mg		0%
Lysine	0.085mg		0%
Methionine	0.056mg		0%
Phenylalanine	0.126mg		0%
Valine	0.144mg		0%
Histidine	0.056mg		0%
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		0.215g	N/A