True morels vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between true morels and arborio rice

True morels have more iron, copper, vitamin D, phosphorus, zinc, vitamin B2, potassium, and manganese, while arborio rice has more folate and selenium.
True morels cover your daily need for iron, 134% more than arborio rice.
True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Mushrooms, morel, raw and Rice, white, short-grain, enriched, cooked.

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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.

True morels

Arborio rice

Contains more MagnesiumMagnesium	+137.5%
Contains more CalciumCalcium	+4200%
Contains more PotassiumPotassium	+1480.8%
Contains more IronIron	+734.2%
Contains more CopperCopper	+768.1%
Contains more ZincZinc	+407.5%
Contains more PhosphorusPhosphorus	+487.9%
Contains more ManganeseManganese	+64.4%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+240.9%

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.

True morels

Arborio rice

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1181.3%
Contains more Vitamin B3Vitamin B3	+50.8%
Contains more Vitamin B6Vitamin B6	+130.5%

Contains more Vitamin B1Vitamin B1	+137.7%
Contains more FolateFolate	+555.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.397mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	12.18mg	1.46mg	134%
Copper	0.625mg	0.072mg	61%
Vitamin D	5.1µg	0µg	26%
Vitamin D	206IU	0IU	26%
Phosphorus	194mg	33mg	23%
Vitamin B2	0.205mg	0.016mg	15%
Zinc	2.03mg	0.4mg	15%
Folate	9µg	59µg	13%
Potassium	411mg	26mg	11%
Fiber	2.8g		11%
Selenium	2.2µg	7.5µg	10%
Manganese	0.587mg	0.357mg	10%
Vitamin B1	0.069mg	0.164mg	8%
Carbs	5.1g	28.73g	8%
Vitamin B6	0.136mg	0.059mg	6%
Vitamin B3	2.252mg	1.493mg	5%
Calories	31kcal	130kcal	5%
Calcium	43mg	1mg	4%
Magnesium	19mg	8mg	3%
Polyunsaturated fat	0.433g	0.05g	3%
Protein	3.12g	2.36g	2%
Sodium	21mg	0mg	1%
Vitamin B5	0.44mg	0.397mg	1%
Fats	0.57g	0.19g	1%
Net carbs	2.3g	28.73g	N/A
Sugar	0.6g		N/A
Saturated fat	0.065g	0.051g	0%
Monounsaturated fat	0.052g	0.058g	0%
Tryptophan		0.027mg	0%
Threonine		0.084mg	0%
Isoleucine		0.102mg	0%
Leucine		0.195mg	0%
Lysine		0.085mg	0%
Methionine		0.056mg	0%
Phenylalanine		0.126mg	0%
Valine		0.144mg	0%
Histidine		0.056mg	0%
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	0.215g		N/A