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  6. Coconut vs. True morels

Coconut vs. True morels — In-Depth Nutrition Comparison

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The main differences between coconut and true morels

  • Coconut has more manganese, fiber, and selenium; however, true morels have more iron, vitamin D, copper, vitamin B2, phosphorus, and vitamin B3.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • True morels have 5 times less selenium than coconut. Coconut has 10.1µg of selenium, while true morels have 2.2µg.
  • True morels are lower in saturated fat.
  • Coconut has a higher glycemic index than true morels.

Food types used in this article are Nuts, coconut meat, raw and Mushrooms, morel, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +68.4%
Contains more ManganeseManganese +155.5%
Contains more SeleniumSelenium +359.1%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +401.2%
Contains more CopperCopper +43.7%
Contains more ZincZinc +84.5%
Contains more PhosphorusPhosphorus +71.7%
~equal in Sodium ~21mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.9%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +925%
Contains more Vitamin B3Vitamin B3 +317%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +151.9%
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.069mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Coconut True morels DV% diff.
Saturated fat 29.698g 0.065g 135%
Iron 2.43mg 12.18mg 122%
Fats 33.49g 0.57g 51%
Manganese 1.5mg 0.587mg 40%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Fiber 9g 2.8g 25%
Copper 0.435mg 0.625mg 21%
Calories 354kcal 31kcal 16%
Vitamin B2 0.02mg 0.205mg 14%
Selenium 10.1µg 2.2µg 14%
Phosphorus 113mg 194mg 12%
Vitamin B3 0.54mg 2.252mg 11%
Zinc 1.1mg 2.03mg 8%
Vitamin B6 0.054mg 0.136mg 6%
Vitamin C 3.3mg 4%
Folate 26µg 9µg 4%
Calcium 14mg 43mg 3%
Magnesium 32mg 19mg 3%
Carbs 15.23g 5.1g 3%
Vitamin B5 0.3mg 0.44mg 3%
Monounsaturated fat 1.425g 0.052g 3%
Potassium 356mg 411mg 2%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Protein 3.33g 3.12g 0%
Net carbs 6.23g 2.3g N/A
Sugar 6.23g 0.6g N/A
Sodium 20mg 21mg 0%
Vitamin B1 0.066mg 0.069mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.366g 0.433g 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 FatsFats +5775.4%
Contains more CarbsCarbs +198.6%
Contains more WaterWater +90.7%
Contains more OtherOther +66.7%
~equal in Protein ~3.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +2640.4%
Contains less Sat. FatSaturated fat -99.8%
Contains more Poly. FatPolyunsaturated fat +18.3%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.