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  6. True morels vs. Chard raw

True morels vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between true morels and chard raw?

  • True morels are higher in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, manganese, and vitamin B2, yet chard raw is higher in vitamin A and magnesium.
  • True morels' daily need coverage for iron is 130% more.

We used Mushrooms, morel, raw and Chard, swiss, raw types in this article.

Infographic

True morels vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +576.7%
Contains more CopperCopper +249.2%
Contains more ZincZinc +463.9%
Contains more PhosphorusPhosphorus +321.7%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +60.4%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +18.6%
~equal in Potassium ~379mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B3Vitamin B3 +463%
Contains more Vitamin B5Vitamin B5 +155.8%
Contains more Vitamin B6Vitamin B6 +37.4%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +55.6%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Chard raw DV% diff.
Vitamin K 830µg 692%
Iron 12.18mg 1.8mg 130%
Copper 0.625mg 0.179mg 50%
Vitamin A 0µg 306µg 34%
Vitamin C 30mg 33%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Phosphorus 194mg 46mg 21%
Magnesium 19mg 81mg 15%
Zinc 2.03mg 0.36mg 15%
Vitamin E 1.89mg 13%
Vitamin B3 2.252mg 0.4mg 12%
Manganese 0.587mg 0.366mg 10%
Vitamin B2 0.205mg 0.09mg 9%
Sodium 21mg 213mg 8%
Fiber 2.8g 1.6g 5%
Vitamin B5 0.44mg 0.172mg 5%
Vitamin B6 0.136mg 0.099mg 3%
Choline 18mg 3%
Protein 3.12g 1.8g 3%
Polyunsaturated fat 0.433g 0.07g 2%
Selenium 2.2µg 0.9µg 2%
Vitamin B1 0.069mg 0.04mg 2%
Folate 9µg 14µg 1%
Calories 31kcal 19kcal 1%
Potassium 411mg 379mg 1%
Calcium 43mg 51mg 1%
Fats 0.57g 0.2g 1%
Carbs 5.1g 3.74g 0%
Net carbs 2.3g 2.14g N/A
Sugar 0.6g 1.1g N/A
Saturated fat 0.065g 0.03g 0%
Monounsaturated fat 0.052g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +73.3%
Contains more FatsFats +185%
Contains more CarbsCarbs +36.4%
~equal in Water ~92.66g
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +518.6%
Contains less Sat. FatSaturated fat -53.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.