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  6. True morels vs. Green beans

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

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Summary of differences between true morels and green beans

  • True morels have more iron, copper, vitamin D, phosphorus, zinc, manganese, vitamin B3, vitamin B2, and potassium, while green beans have more vitamin A.
  • True morels cover your daily need for iron, 144% more than green beans.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of true morels is 32.

These are the specific foods used in this comparison Mushrooms, morel, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

True morels vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +181.5%
Contains more IronIron +1773.8%
Contains more CopperCopper +996.5%
Contains more ZincZinc +712%
Contains more PhosphorusPhosphorus +569%
Contains more ManganeseManganese +106%
Contains more SeleniumSelenium +1000%
Contains less SodiumSodium -95.2%
~equal in Magnesium ~18mg
~equal in Calcium ~44mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more Vitamin B3Vitamin B3 +266.8%
Contains more Vitamin B5Vitamin B5 +494.6%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +266.7%
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Green beans DV% diff.
Iron 12.18mg 0.65mg 144%
Copper 0.625mg 0.057mg 63%
Vitamin K 47.9µg 40%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Phosphorus 194mg 29mg 24%
Zinc 2.03mg 0.25mg 16%
Manganese 0.587mg 0.285mg 13%
Vitamin C 9.7mg 11%
Vitamin B3 2.252mg 0.614mg 10%
Potassium 411mg 146mg 8%
Vitamin B2 0.205mg 0.097mg 8%
Vitamin B5 0.44mg 0.074mg 7%
Vitamin B6 0.136mg 0.056mg 6%
Folate 9µg 33µg 6%
Vitamin A 0µg 32µg 4%
Selenium 2.2µg 0.2µg 4%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Polyunsaturated fat 0.433g 0.145g 2%
Fiber 2.8g 3.2g 2%
Protein 3.12g 1.89g 2%
Sodium 21mg 1mg 1%
Carbs 5.1g 7.88g 1%
Calories 31kcal 35kcal 0%
Fats 0.57g 0.28g 0%
Net carbs 2.3g 4.68g N/A
Magnesium 19mg 18mg 0%
Calcium 43mg 44mg 0%
Sugar 0.6g 3.63g N/A
Vitamin B1 0.069mg 0.074mg 0%
Saturated fat 0.065g 0.064g 0%
Monounsaturated fat 0.052g 0.011g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +65.1%
Contains more FatsFats +103.6%
Contains more OtherOther +119.2%
Contains more CarbsCarbs +54.5%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +372.7%
Contains more Poly. FatPolyunsaturated fat +198.6%
~equal in Saturated fat ~0.064g

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.