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Maitake mushrooms vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between maitake mushrooms and true morels

  • Maitake mushrooms have more vitamin D, vitamin B3, and vitamin B1, while true morels have more iron, copper, manganese, phosphorus, zinc, vitamin B6, and potassium.
  • Maitake mushrooms cover your daily need for vitamin D, 153% more than true morels.
  • Maitake mushrooms contain 3 times more vitamin B3 than true morels. While maitake mushrooms contain 6.585mg of vitamin B3, true morels contain only 2.252mg.

These are the specific foods used in this comparison Mushrooms, maitake, raw and Mushrooms, morel, raw.

Infographic

Maitake mushrooms vs True morels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 18% 11% 84% 20% 32% 0.13% 7.7% 12%
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 -95.2%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +101.5%
Contains more IronIron +3960%
Contains more CopperCopper +148%
Contains more ZincZinc +170.7%
Contains more PhosphorusPhosphorus +162.2%
Contains more ManganeseManganese +894.9%
~equal in Selenium ~2.2µg

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% 0.2% 422% 37% 56% 123% 16% 13% 0% 0% 16% 28%
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 DVitamin D +451%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B3Vitamin B3 +192.4%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +63%
Contains more Vitamin B6Vitamin B6 +142.9%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 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 +36.7%
Contains more ProteinProtein +60.8%
Contains more FatsFats +200%
Contains more OtherOther +201.9%
~equal in Water ~89.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 20% 60%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.09 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 -53.8%
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +381.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 16%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.74 g
Fructose: 0 g
Lactose: 0.33 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +190%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maitake mushrooms True morels
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Maitake mushrooms True morels DV% diff.
Iron 0.3mg 12.18mg 149%
Vitamin D 28.1µg 5.1µg 115%
Vitamin D 1123IU 206IU 115%
Copper 0.252mg 0.625mg 41%
Vitamin B3 6.585mg 2.252mg 27%
Manganese 0.059mg 0.587mg 23%
Phosphorus 74mg 194mg 17%
Zinc 0.75mg 2.03mg 12%
Choline 51.1mg 9%
Vitamin B1 0.146mg 0.069mg 6%
Vitamin B6 0.056mg 0.136mg 6%
Potassium 204mg 411mg 6%
Calcium 1mg 43mg 4%
Vitamin B5 0.27mg 0.44mg 3%
Folate 21µg 9µg 3%
Vitamin B2 0.242mg 0.205mg 3%
Magnesium 10mg 19mg 2%
Polyunsaturated fat 0.09g 0.433g 2%
Protein 1.94g 3.12g 2%
Sodium 1mg 21mg 1%
Carbs 6.97g 5.1g 1%
Fats 0.19g 0.57g 1%
Calories 31kcal 31kcal 0%
Net carbs 4.27g 2.3g N/A
Sugar 2.07g 0.6g N/A
Fiber 2.7g 2.8g 0%
Vitamin E 0.01mg 0%
Selenium 2.2µg 2.2µg 0%
Saturated fat 0.03g 0.065g 0%
Monounsaturated fat 0.03g 0.052g 0%
Tryptophan 0.035mg 0%
Threonine 0.095mg 0%
Isoleucine 0.055mg 0%
Leucine 0.08mg 0%
Lysine 0.09mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.06mg 0%
Valine 0.1mg 0%
Histidine 0.045mg 0%
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maitake mushrooms True morels
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Maitake mushrooms
19%
True morels
Minerals Daily Need Coverage Score
19%
Maitake mushrooms
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.47g)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Maitake mushrooms
Maitake mushrooms is cheaper (difference - $0.6)
Which food is richer in vitamins?
Maitake mushrooms
Maitake mushrooms is relatively richer in vitamins

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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.