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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 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.
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +1422.5%
Contains more CopperCopper +2876.2%
Contains more ZincZinc +968.4%
Contains more PhosphorusPhosphorus +424.3%
Contains less SodiumSodium -67.7%
Contains more ManganeseManganese +269.2%
Contains more SeleniumSelenium +340%
Contains more CalciumCalcium +144.2%
~equal in Magnesium ~19mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +192.9%
Contains more Vitamin B3Vitamin B3 +350.4%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +633.3%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Chinese cabbage DV% diff.
Iron 12.18mg 0.8mg 142%
Copper 0.625mg 0.021mg 67%
Vitamin C 45mg 50%
Vitamin K 45.5µg 38%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Vitamin A 0µg 223µg 25%
Phosphorus 194mg 37mg 22%
Manganese 0.587mg 0.159mg 19%
Zinc 2.03mg 0.19mg 17%
Folate 9µg 66µg 14%
Vitamin B3 2.252mg 0.5mg 11%
Vitamin B2 0.205mg 0.07mg 10%
Vitamin B5 0.44mg 0.088mg 7%
Fiber 2.8g 1g 7%
Calcium 43mg 105mg 6%
Potassium 411mg 252mg 5%
Vitamin B6 0.136mg 0.194mg 4%
Selenium 2.2µg 0.5µg 3%
Protein 3.12g 1.5g 3%
Sodium 21mg 65mg 2%
Polyunsaturated fat 0.433g 0.096g 2%
Vitamin B1 0.069mg 0.04mg 2%
Choline 6.4mg 1%
Calories 31kcal 13kcal 1%
Vitamin E 0.09mg 1%
Carbs 5.1g 2.18g 1%
Fats 0.57g 0.2g 1%
Net carbs 2.3g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 0.6g 1.18g N/A
Saturated fat 0.065g 0.027g 0%
Monounsaturated fat 0.052g 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +108%
Contains more FatsFats +185%
Contains more CarbsCarbs +133.9%
Contains more OtherOther +100%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +246.7%
Contains more Poly. FatPolyunsaturated fat +351%
Contains less Sat. FatSaturated fat -58.5%

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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. 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.