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Maple sugar vs. True morels — In-Depth Nutrition Comparison

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Significant differences between maple sugar and true morels

  • Maple sugar is richer in manganese and zinc, while true morels are higher in iron, copper, vitamin D, phosphorus, vitamin B2, vitamin B3, fiber, and vitamin B6.
  • Maple sugar covers your daily manganese needs 167% more than true morels.
  • Maple sugar has 3 times more zinc than true morels. Maple sugar has 6.06mg of zinc, while true morels have 2.03mg.
  • Maple sugar has a higher glycemic index (63) than true morels (32).

Specific food types used in this comparison are Sugars, maple and Mushrooms, morel, raw.

Infographic

Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 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 CalciumCalcium +109.3%
Contains more ZincZinc +198.5%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +653.3%
Contains more PotassiumPotassium +50%
Contains more IronIron +656.5%
Contains more CopperCopper +531.3%
Contains more PhosphorusPhosphorus +6366.7%
Contains more SeleniumSelenium +175%
~equal in Magnesium ~19mg

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% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +1476.9%
Contains more Vitamin B3Vitamin B3 +5530%
Contains more Vitamin B5Vitamin B5 +816.7%
Contains more Vitamin B6Vitamin B6 +4433.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +1682.4%
Contains more ProteinProtein +3020%
Contains more FatsFats +185%
Contains more WaterWater +1020.1%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 -44.6%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +333%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple sugar True morels DV% diff.
Manganese 4.422mg 0.587mg 167%
Iron 1.61mg 12.18mg 132%
Copper 0.099mg 0.625mg 58%
Zinc 6.06mg 2.03mg 37%
Carbs 90.9g 5.1g 29%
Phosphorus 3mg 194mg 27%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Calories 354kcal 31kcal 16%
Vitamin B2 0.013mg 0.205mg 15%
Vitamin B3 0.04mg 2.252mg 14%
Fiber 0g 2.8g 11%
Vitamin B6 0.003mg 0.136mg 10%
Vitamin B5 0.048mg 0.44mg 8%
Protein 0.1g 3.12g 6%
Calcium 90mg 43mg 5%
Vitamin B1 0.009mg 0.069mg 5%
Potassium 274mg 411mg 4%
Selenium 0.8µg 2.2µg 3%
Polyunsaturated fat 0.1g 0.433g 2%
Folate 0µg 9µg 2%
Fats 0.2g 0.57g 1%
Net carbs 90.9g 2.3g N/A
Magnesium 19mg 19mg 0%
Sugar 84.87g 0.6g N/A
Sodium 11mg 21mg 0%
Saturated fat 0.036g 0.065g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.064g 0.052g 0%
Omega-6 - Eicosadienoic acid 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
Maple sugar True morels
Low Calories diet ok
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
1%
Maple sugar
19%
True morels
Minerals Daily Need Coverage Score
91%
Maple sugar
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 - 84.27g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 31)
Which food is cheaper?
True morels
True morels is cheaper (difference - $3.4)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.029g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.