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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

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%

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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
True morels
37%
Chinese cabbage
Minerals Daily Need Coverage Score
96%
True morels
16%
Chinese cabbage

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
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 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.