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True morels vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between true morels and club sandwich

  • True morels are higher in iron, copper, and vitamin D; however, club sandwich is richer in selenium, vitamin B3, vitamin B6, vitamin B1, and vitamin B5.
  • True morels' daily need coverage for iron is 135% higher.
  • True morels have 41 times more vitamin D than club sandwich. While true morels have 206IU of vitamin D, club sandwich has only 5IU.
  • True morels have less sodium.

The food types used in this comparison are Mushrooms, morel, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

True morels vs Club sandwich infographic
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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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +81.9%
Contains more IronIron +789.1%
Contains more CopperCopper +602.2%
Contains more ZincZinc +51.5%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +120.9%
Contains more PhosphorusPhosphorus +10.8%
Contains more SeleniumSelenium +1027.3%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin DVitamin D +5000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +149.3%
Contains more Vitamin B3Vitamin B3 +147.6%
Contains more Vitamin B5Vitamin B5 +87.7%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more FolateFolate +244.4%
~equal in Vitamin B2 ~0.186mg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +70.6%
Contains more ProteinProtein +451%
Contains more FatsFats +1312.3%
Contains more CarbsCarbs +289.6%
Contains more OtherOther +48.1%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +5571.2%
Contains more Poly. FatPolyunsaturated fat +334.2%

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 Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient True morels Club sandwich DV% diff.
Iron 12.18mg 1.37mg 135%
Copper 0.625mg 0.089mg 60%
Selenium 2.2µg 24.8µg 41%
Protein 3.12g 17.19g 28%
Sodium 21mg 630mg 26%
Manganese 0.587mg 26%
Vitamin D 5.1µg 0.1µg 25%
Vitamin D 206IU 5IU 25%
Vitamin B3 2.252mg 5.575mg 21%
Vitamin B12 0.47µg 20%
Cholesterol 46mg 15%
Saturated fat 0.065g 3.109g 14%
Vitamin B6 0.136mg 0.296mg 12%
Fats 0.57g 8.05g 12%
Polyunsaturated fat 0.433g 1.88g 10%
Choline 47.8mg 9%
Vitamin B1 0.069mg 0.172mg 9%
Calories 31kcal 220kcal 9%
Vitamin B5 0.44mg 0.826mg 8%
Vitamin K 8.7µg 7%
Monounsaturated fat 0.052g 2.949g 7%
Folate 9µg 31µg 6%
Zinc 2.03mg 1.34mg 6%
Fiber 2.8g 1.2g 6%
Vitamin C 4.4mg 5%
Carbs 5.1g 19.87g 5%
Potassium 411mg 226mg 5%
Calcium 43mg 95mg 5%
Vitamin A 0µg 35µg 4%
Vitamin E 0.61mg 4%
Magnesium 19mg 32mg 3%
Phosphorus 194mg 215mg 3%
Vitamin B2 0.205mg 0.186mg 1%
Net carbs 2.3g 18.67g N/A
Sugar 0.6g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A
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 Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Club sandwich
Minerals Daily Need Coverage Score
96%
True morels
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 4.08g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 609mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 3.044g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.6)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.