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  6. True morels vs. Chinese cabbage

True morels vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between True morels and Chinese cabbage?

  • True morels are richer in Iron, Copper, Vitamin D, Phosphorus, Manganese, Zinc, Vitamin B3, and Vitamin B2, yet Chinese cabbage is richer in Vitamin A RAE, and Folate.
  • True morels' daily need coverage for Iron is 142% higher.

We used Mushrooms, morel, raw and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

True morels vs Chinese cabbage 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
:
1
Chinese cabbage
Chinese cabbage
Contains more Iron +1422.5%
Contains more Phosphorus +424.3%
Contains more Potassium +63.1%
Contains less Sodium -67.7%
Contains more Zinc +968.4%
Contains more Copper +2876.2%
Contains more Manganese +269.2%
Contains more Selenium +340%
Contains more Calcium +144.2%
Equal in Magnesium - 19
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +1422.5%
Contains more Phosphorus +424.3%
Contains more Potassium +63.1%
Contains less Sodium -67.7%
Contains more Zinc +968.4%
Contains more Copper +2876.2%
Contains more Manganese +269.2%
Contains more Selenium +340%
Contains more Calcium +144.2%
Equal in Magnesium - 19

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
5
:
7
Chinese cabbage
Chinese cabbage
Contains more Vitamin D +∞%
Contains more Vitamin B1 +72.5%
Contains more Vitamin B2 +192.9%
Contains more Vitamin B3 +350.4%
Contains more Vitamin B5 +400%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +42.6%
Contains more Folate +633.3%
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +72.5%
Contains more Vitamin B2 +192.9%
Contains more Vitamin B3 +350.4%
Contains more Vitamin B5 +400%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +42.6%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
True morels
True morels
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +108%
Contains more Fats +185%
Contains more Carbs +133.9%
Contains more Other +100%
Equal in Water - 95.32
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
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +108%
Contains more Fats +185%
Contains more Carbs +133.9%
Contains more Other +100%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
True morels
True morels
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +246.7%
Contains more Polyunsaturated fat +351%
Contains less Saturated Fat -58.5%
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +246.7%
Contains more Polyunsaturated fat +351%
Contains less Saturated Fat -58.5%

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 Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient True morels Chinese cabbage Opinion
Net carbs 2.3g 1.18g True morels
Protein 3.12g 1.5g True morels
Fats 0.57g 0.2g True morels
Carbs 5.1g 2.18g True morels
Calories 31kcal 13kcal True morels
Sugar 0.6g 1.18g True morels
Fiber 2.8g 1g True morels
Calcium 43mg 105mg Chinese cabbage
Iron 12.18mg 0.8mg True morels
Magnesium 19mg 19mg
Phosphorus 194mg 37mg True morels
Potassium 411mg 252mg True morels
Sodium 21mg 65mg True morels
Zinc 2.03mg 0.19mg True morels
Copper 0.625mg 0.021mg True morels
Manganese 0.587mg 0.159mg True morels
Selenium 2.2µg 0.5µg True morels
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Vitamin D 206IU 0IU True morels
Vitamin D 5.1µg 0µg True morels
Vitamin C 45mg Chinese cabbage
Vitamin B1 0.069mg 0.04mg True morels
Vitamin B2 0.205mg 0.07mg True morels
Vitamin B3 2.252mg 0.5mg True morels
Vitamin B5 0.44mg 0.088mg True morels
Vitamin B6 0.136mg 0.194mg Chinese cabbage
Folate 9µg 66µg Chinese cabbage
Vitamin K 45.5µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.065g 0.027g Chinese cabbage
Monounsaturated Fat 0.052g 0.015g True morels
Polyunsaturated fat 0.433g 0.096g 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 Chinese cabbage
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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
96%
True morels
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.