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  6. True morels vs. Kidney beans

True morels vs. Kidney beans — In-Depth Nutrition Comparison

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How are true morels and kidney beans different?

  • True morels are richer in iron, copper, vitamin D, vitamin B2, vitamin B3, zinc, and phosphorus, while kidney beans is higher in folate, fiber, and vitamin B1.
  • True morels cover your daily need for iron, 125% more than kidney beans.

Mushrooms, morel, raw and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

True morels vs Kidney beans 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% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more CalciumCalcium +22.9%
Contains more IronIron +448.6%
Contains more CopperCopper +189.4%
Contains more ZincZinc +103%
Contains more PhosphorusPhosphorus +40.6%
Contains more ManganeseManganese +36.5%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +121.1%
Contains less SodiumSodium -95.2%
~equal in Potassium ~405mg

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +253.4%
Contains more Vitamin B3Vitamin B3 +289.6%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin B1Vitamin B1 +131.9%
Contains more FolateFolate +1344.4%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Kidney beans DV% diff.
Iron 12.18mg 2.22mg 125%
Copper 0.625mg 0.216mg 45%
Folate 9µg 130µg 30%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Fiber 2.8g 6.4g 14%
Vitamin B2 0.205mg 0.058mg 11%
Protein 3.12g 8.67g 11%
Vitamin B3 2.252mg 0.578mg 10%
Zinc 2.03mg 1mg 9%
Vitamin B1 0.069mg 0.16mg 8%
Phosphorus 194mg 138mg 8%
Vitamin K 8.4µg 7%
Manganese 0.587mg 0.43mg 7%
Choline 30.5mg 6%
Carbs 5.1g 22.8g 6%
Calories 31kcal 127kcal 5%
Magnesium 19mg 42mg 5%
Vitamin B5 0.44mg 0.22mg 4%
Selenium 2.2µg 1.1µg 2%
Polyunsaturated fat 0.433g 0.278g 1%
Calcium 43mg 35mg 1%
Vitamin B6 0.136mg 0.12mg 1%
Vitamin C 1.2mg 1%
Sodium 21mg 1mg 1%
Fats 0.57g 0.5g 0%
Net carbs 2.3g 16.4g N/A
Potassium 411mg 405mg 0%
Sugar 0.6g 0.32g N/A
Vitamin E 0.03mg 0%
Saturated fat 0.065g 0.073g 0%
Monounsaturated fat 0.052g 0.039g 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +14%
Contains more WaterWater +33.9%
Contains more OtherOther +46.8%
Contains more ProteinProtein +177.9%
Contains more CarbsCarbs +347.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -11%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +55.8%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.