Beans vs. True morels — In-Depth Nutrition Comparison
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How are beans and true morels different?
- Beans are higher in fiber and vitamin B1; however, true morels are richer in iron, copper, vitamin D, phosphorus, vitamin B3, vitamin B2, and zinc.
- Daily need coverage for iron for true morels is 149% higher.
- Beans contain 3 times more folate than true morels. While beans contain 24µg of folate, true morels contain only 9µg.
Beans, baked, canned, no salt added and Mushrooms, morel, raw are the varieties used in this article.
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 MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +16.3% |
| Contains less SodiumSodium | -95.2% |
| Contains more SeleniumSelenium | +104.5% |
| Contains more PotassiumPotassium | +38.9% |
| Contains more IronIron | +4100% |
| Contains more CopperCopper | +203.4% |
| Contains more ZincZinc | +45% |
| Contains more PhosphorusPhosphorus | +86.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +166.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +241.7% |
| Contains more Vitamin B3Vitamin B3 | +423.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 12.18mg | 149% |
| Copper | 0.206mg | 0.625mg | 47% |
| Vitamin D | 0IU | 206IU | 26% |
| Manganese | 0.587mg | 26% | |
| Vitamin D | 0µg | 5.1µg | 26% |
| Phosphorus | 104mg | 194mg | 13% |
| Vitamin B3 | 0.43mg | 2.252mg | 11% |
| Vitamin B2 | 0.06mg | 0.205mg | 11% |
| Fiber | 5.5g | 2.8g | 11% |
| Vitamin B5 | 0.44mg | 9% | |
| Vitamin B1 | 0.15mg | 0.069mg | 7% |
| Choline | 30.8mg | 6% | |
| Zinc | 1.4mg | 2.03mg | 6% |
| Carbs | 20.49g | 5.1g | 5% |
| Selenium | 4.5µg | 2.2µg | 4% |
| Calories | 105kcal | 31kcal | 4% |
| Folate | 24µg | 9µg | 4% |
| Potassium | 296mg | 411mg | 3% |
| Protein | 4.8g | 3.12g | 3% |
| Magnesium | 32mg | 19mg | 3% |
| Vitamin C | 3.1mg | 3% | |
| Polyunsaturated fat | 0.172g | 0.433g | 2% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Sodium | 1mg | 21mg | 1% |
| Calcium | 50mg | 43mg | 1% |
| Fats | 0.4g | 0.57g | 0% |
| Net carbs | 14.99g | 2.3g | N/A |
| Sugar | 7.78g | 0.6g | N/A |
| Vitamin B6 | 0.13mg | 0.136mg | 0% |
| Saturated fat | 0.103g | 0.065g | 0% |
| Monounsaturated fat | 0.035g | 0.052g | 0% |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
| Contains more ProteinProtein | +53.8% |
| Contains more CarbsCarbs | +301.8% |
| Contains more FatsFats | +42.5% |
| Contains more WaterWater | +23.4% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.433 g
| Contains less Sat. FatSaturated fat | -36.9% |
| Contains more Mono. FatMonounsaturated fat | +48.6% |
| Contains more Poly. FatPolyunsaturated fat | +151.7% |
