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  6. Broad bean raw vs. True morels

Broad bean raw vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between broad bean raw and true morels

  • Broad bean raw has more folate, fiber, vitamin A, vitamin B2, and vitamin B1, while true morels have more iron, vitamin D, copper, zinc, and phosphorus.
  • True morels cover your daily need for iron, 133% more than broad bean raw.
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Mushrooms, morel, raw.

Infographic

Broad bean raw vs True morels infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +73.7%
Contains more ManganeseManganese +12.6%
Contains more CalciumCalcium +16.2%
Contains more PotassiumPotassium +23.8%
Contains more IronIron +685.8%
Contains more CopperCopper +55.5%
Contains more ZincZinc +103%
Contains more PhosphorusPhosphorus +50.4%
Contains less SodiumSodium -16%
Contains more SeleniumSelenium +175%

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.
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +92.8%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more Vitamin B6Vitamin B6 +30.8%
~equal in Vitamin B3 ~2.252mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw True morels DV% diff.
Iron 1.55mg 12.18mg 133%
Folate 148µg 9µg 35%
Vitamin K 40.9µg 34%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Copper 0.402mg 0.625mg 25%
Fiber 7.5g 2.8g 19%
Protein 7.92g 3.12g 10%
Zinc 1mg 2.03mg 9%
Phosphorus 129mg 194mg 9%
Vitamin E 1.16mg 8%
Vitamin B2 0.29mg 0.205mg 7%
Vitamin B1 0.133mg 0.069mg 5%
Vitamin C 3.7mg 4%
Carbs 17.63g 5.1g 4%
Vitamin B5 0.225mg 0.44mg 4%
Calories 88kcal 31kcal 3%
Selenium 0.8µg 2.2µg 3%
Magnesium 33mg 19mg 3%
Manganese 0.661mg 0.587mg 3%
Vitamin B6 0.104mg 0.136mg 2%
Vitamin A 17µg 0µg 2%
Potassium 332mg 411mg 2%
Calcium 37mg 43mg 1%
Polyunsaturated fat 0.342g 0.433g 1%
Fats 0.73g 0.57g 0%
Net carbs 10.13g 2.3g N/A
Sugar 9.21g 0.6g N/A
Sodium 25mg 21mg 0%
Vitamin B3 2.249mg 2.252mg 0%
Saturated fat 0.118g 0.065g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +153.8%
Contains more FatsFats +28.1%
Contains more CarbsCarbs +245.7%
Contains more WaterWater +23.4%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +100%
Contains less Sat. FatSaturated fat -44.9%
Contains more Poly. FatPolyunsaturated fat +26.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.