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  6. Couscous vs. True morels

Couscous vs. True morels — In-Depth Nutrition Comparison

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How are couscous and true morels different?

  • Couscous is higher in selenium; however, true morels are richer in iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B2, potassium, and vitamin B3.
  • Daily need coverage for iron for true morels is 148% higher.
  • Couscous contains 13 times more selenium than true morels. While couscous contains 27.5µg of selenium, true morels contain only 2.2µg.
  • True morels have a lower glycemic index (32) than couscous (65).

Couscous, cooked and Mushrooms, morel, raw are the varieties used in this article.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 less SodiumSodium -76.2%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +608.6%
Contains more IronIron +3105.3%
Contains more CopperCopper +1424.4%
Contains more ZincZinc +680.8%
Contains more PhosphorusPhosphorus +781.8%
Contains more ManganeseManganese +598.8%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +659.3%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B6Vitamin B6 +166.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.069mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Couscous True morels DV% diff.
Iron 0.38mg 12.18mg 148%
Copper 0.041mg 0.625mg 65%
Selenium 27.5µg 2.2µg 46%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Phosphorus 22mg 194mg 25%
Manganese 0.084mg 0.587mg 22%
Zinc 0.26mg 2.03mg 16%
Vitamin B2 0.027mg 0.205mg 14%
Potassium 58mg 411mg 10%
Vitamin B3 0.983mg 2.252mg 8%
Vitamin B6 0.051mg 0.136mg 7%
Carbs 23.22g 5.1g 6%
Fiber 1.4g 2.8g 6%
Calories 112kcal 31kcal 4%
Calcium 8mg 43mg 4%
Magnesium 8mg 19mg 3%
Polyunsaturated fat 0.064g 0.433g 2%
Folate 15µg 9µg 2%
Sodium 5mg 21mg 1%
Vitamin B1 0.063mg 0.069mg 1%
Protein 3.79g 3.12g 1%
Vitamin B5 0.371mg 0.44mg 1%
Fats 0.16g 0.57g 1%
Choline 3.3mg 1%
Vitamin E 0.13mg 1%
Net carbs 21.82g 2.3g N/A
Sugar 0.1g 0.6g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.065g 0%
Monounsaturated fat 0.022g 0.052g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +21.5%
Contains more CarbsCarbs +355.3%
Contains more FatsFats +256.3%
Contains more WaterWater +23.5%
Contains more OtherOther +515.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -55.4%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +576.6%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.