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  6. True morels vs. Arugula

True morels vs. Arugula — In-Depth Nutrition Comparison

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How are True morels and Arugula different?

  • True morels are higher in Iron, Copper, Vitamin D, Phosphorus, Zinc, Vitamin B3, and Manganese, however, Arugula is richer in Folate, Vitamin A RAE, and Calcium.
  • Daily need coverage for Iron from True morels is 134% higher.

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

Infographic

True morels vs Arugula 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.
True morels
True morels
8
:
2
Arugula
Arugula
Contains more Iron +734.2%
Contains more Phosphorus +273.1%
Contains more Potassium +11.4%
Contains less Sodium -22.2%
Contains more Zinc +331.9%
Contains more Copper +722.4%
Contains more Manganese +82.9%
Contains more Selenium +633.3%
Contains more Calcium +272.1%
Contains more Magnesium +147.4%
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +734.2%
Contains more Phosphorus +273.1%
Contains more Potassium +11.4%
Contains less Sodium -22.2%
Contains more Zinc +331.9%
Contains more Copper +722.4%
Contains more Manganese +82.9%
Contains more Selenium +633.3%
Contains more Calcium +272.1%
Contains more Magnesium +147.4%

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
True morels
6
:
6
Arugula
Arugula
Contains more Vitamin D +∞%
Contains more Vitamin B1 +56.8%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B3 +638.4%
Contains more Vitamin B6 +86.3%
Contains more Vitamin A +∞%
Contains more Folate +977.8%
Equal in Vitamin B5 - 0.437
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +56.8%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B3 +638.4%
Contains more Vitamin B6 +86.3%
Contains more Vitamin A +∞%
Contains more Folate +977.8%
Equal in Vitamin B5 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
True morels
True morels
3
:
2
Arugula
Arugula
Contains more Protein +20.9%
Contains more Carbs +39.7%
Contains more Other +14.3%
Contains more Fats +15.8%
Equal in Water - 91.71
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +20.9%
Contains more Carbs +39.7%
Contains more Other +14.3%
Contains more Fats +15.8%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
True morels
True morels
3
:
0
Arugula
Arugula
Contains less Saturated Fat -24.4%
Contains more Polyunsaturated fat +35.7%
Equal in Monounsaturated Fat - 0.049
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -24.4%
Contains more Polyunsaturated fat +35.7%
Equal in Monounsaturated Fat - 0.049

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient True morels Arugula Opinion
Net carbs 2.3g 2.05g True morels
Protein 3.12g 2.58g True morels
Fats 0.57g 0.66g Arugula
Carbs 5.1g 3.65g True morels
Calories 31kcal 25kcal True morels
Sugar 0.6g 2.05g True morels
Fiber 2.8g 1.6g True morels
Calcium 43mg 160mg Arugula
Iron 12.18mg 1.46mg True morels
Magnesium 19mg 47mg Arugula
Phosphorus 194mg 52mg True morels
Potassium 411mg 369mg True morels
Sodium 21mg 27mg True morels
Zinc 2.03mg 0.47mg True morels
Copper 0.625mg 0.076mg True morels
Manganese 0.587mg 0.321mg True morels
Selenium 2.2µg 0.3µg True morels
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.43mg Arugula
Vitamin D 206IU 0IU True morels
Vitamin D 5.1µg 0µg True morels
Vitamin C 15mg Arugula
Vitamin B1 0.069mg 0.044mg True morels
Vitamin B2 0.205mg 0.086mg True morels
Vitamin B3 2.252mg 0.305mg True morels
Vitamin B5 0.44mg 0.437mg True morels
Vitamin B6 0.136mg 0.073mg True morels
Folate 9µg 97µg Arugula
Vitamin K 108.6µg Arugula
Saturated Fat 0.065g 0.086g True morels
Monounsaturated Fat 0.052g 0.049g True morels
Polyunsaturated fat 0.433g 0.319g True morels
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

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

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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
27%
True morels
52%
Arugula
Minerals Daily Need Coverage Score
96%
True morels
28%
Arugula

Comparison summary

Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 0.021g)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.