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  6. Plantain raw vs. True morels

Plantain raw vs. True morels — In-Depth Nutrition Comparison

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What are the differences between plantain raw and true morels?

  • Plantain raw is higher in vitamin A and vitamin B6, yet true morels are higher in iron, copper, vitamin D, phosphorus, zinc, vitamin B2, and vitamin B3.
  • True morels' daily need coverage for iron is 145% more.

We used Plantains, raw and Mushrooms, morel, raw types in this article.

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +94.7%
Contains more PotassiumPotassium +21.4%
Contains less SodiumSodium -81%
Contains more CalciumCalcium +1333.3%
Contains more IronIron +1930%
Contains more CopperCopper +671.6%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +470.6%
Contains more SeleniumSelenium +46.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 B6Vitamin B6 +119.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +144.4%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.7%
Contains more Vitamin B2Vitamin B2 +279.6%
Contains more Vitamin B3Vitamin B3 +228.3%
Contains more Vitamin B5Vitamin B5 +69.2%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Plantain raw True morels DV% diff.
Iron 0.6mg 12.18mg 145%
Copper 0.081mg 0.625mg 60%
Manganese 0.587mg 26%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 34mg 194mg 23%
Vitamin C 18.4mg 20%
Zinc 0.14mg 2.03mg 17%
Vitamin B6 0.299mg 0.136mg 13%
Vitamin B2 0.054mg 0.205mg 12%
Vitamin B3 0.686mg 2.252mg 10%
Carbs 31.89g 5.1g 9%
Vitamin A 56µg 0µg 6%
Calories 122kcal 31kcal 5%
Calcium 3mg 43mg 4%
Magnesium 37mg 19mg 4%
Vitamin B5 0.26mg 0.44mg 4%
Protein 1.3g 3.12g 4%
Folate 22µg 9µg 3%
Potassium 499mg 411mg 3%
Choline 13.5mg 2%
Polyunsaturated fat 0.069g 0.433g 2%
Fiber 2.3g 2.8g 2%
Vitamin K 0.7µg 1%
Vitamin B1 0.052mg 0.069mg 1%
Selenium 1.5µg 2.2µg 1%
Vitamin E 0.14mg 1%
Sodium 4mg 21mg 1%
Fats 0.37g 0.57g 0%
Net carbs 29.59g 2.3g N/A
Sugar 15g 0.6g N/A
Saturated fat 0.143g 0.065g 0%
Monounsaturated fat 0.032g 0.052g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 CarbsCarbs +525.3%
Contains more ProteinProtein +140%
Contains more FatsFats +54.1%
Contains more WaterWater +37.3%
Contains more OtherOther +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +527.5%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.