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  6. True morels vs. Beef tenderloin

True morels vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are true morels and beef tenderloin different?

  • True morels are higher in iron, copper, manganese, and fiber; however, beef tenderloin is richer in selenium, zinc, and vitamin B6.
  • Daily need coverage for iron for true morels is 113% higher.
  • True morels have less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than true morels (32).

Mushrooms, morel, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

True morels vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +377.8%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +291.6%
Contains more CopperCopper +408.1%
Contains less SodiumSodium -63.2%
Contains more ManganeseManganese +4092.9%
Contains more MagnesiumMagnesium +15.8%
Contains more ZincZinc +98.5%
Contains more SeleniumSelenium +940.9%
~equal in Phosphorus ~203mg

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +76%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B6Vitamin B6 +83.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient True morels Beef tenderloin DV% diff.
Iron 12.18mg 3.11mg 113%
Vitamin B12 2.46µg 103%
Copper 0.625mg 0.123mg 56%
Saturated fat 0.065g 9.72g 44%
Protein 3.12g 23.9g 42%
Selenium 2.2µg 22.9µg 38%
Fats 0.57g 24.6g 37%
Cholesterol 85mg 28%
Vitamin D 206IU 26%
Monounsaturated fat 0.052g 10.27g 26%
Vitamin D 5.1µg 26%
Manganese 0.587mg 0.014mg 25%
Zinc 2.03mg 4.03mg 18%
Choline 91mg 17%
Calories 31kcal 324kcal 15%
Fiber 2.8g 0g 11%
Vitamin B6 0.136mg 0.25mg 9%
Vitamin B3 2.252mg 3mg 5%
Polyunsaturated fat 0.433g 1g 4%
Vitamin B5 0.44mg 0.25mg 4%
Vitamin B2 0.205mg 0.26mg 4%
Calcium 43mg 9mg 3%
Vitamin B1 0.069mg 0.09mg 2%
Sodium 21mg 57mg 2%
Potassium 411mg 331mg 2%
Carbs 5.1g 0g 2%
Phosphorus 194mg 203mg 1%
Magnesium 19mg 22mg 1%
Net carbs 2.3g 0g N/A
Sugar 0.6g 0g N/A
Folate 9µg 8µg 0%
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +85.3%
Contains more ProteinProtein +666%
Contains more FatsFats +4215.8%
Contains more OtherOther +95.6%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +19650%
Contains more Poly. FatPolyunsaturated fat +130.9%

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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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.