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  6. True morels vs. Coconut

True morels vs. Coconut — In-Depth Nutrition Comparison

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The main differences between true morels and coconut

  • True morels have more iron, vitamin D, copper, vitamin B2, phosphorus, and vitamin B3; however, coconut has more manganese, fiber, and selenium.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • True morels are lower in saturated fat.
  • Coconut has a higher glycemic index than true morels.

Food types used in this article are Mushrooms, morel, raw and Nuts, coconut meat, raw.

Infographic

True morels vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +401.2%
Contains more CopperCopper +43.7%
Contains more ZincZinc +84.5%
Contains more PhosphorusPhosphorus +71.7%
Contains more MagnesiumMagnesium +68.4%
Contains more ManganeseManganese +155.5%
Contains more SeleniumSelenium +359.1%
~equal in Sodium ~20mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +925%
Contains more Vitamin B3Vitamin B3 +317%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +151.9%
Contains more FolateFolate +188.9%
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Coconut DV% diff.
Saturated fat 0.065g 29.698g 135%
Iron 12.18mg 2.43mg 122%
Fats 0.57g 33.49g 51%
Manganese 0.587mg 1.5mg 40%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Fiber 2.8g 9g 25%
Copper 0.625mg 0.435mg 21%
Calories 31kcal 354kcal 16%
Vitamin B2 0.205mg 0.02mg 14%
Selenium 2.2µg 10.1µg 14%
Phosphorus 194mg 113mg 12%
Vitamin B3 2.252mg 0.54mg 11%
Zinc 2.03mg 1.1mg 8%
Vitamin B6 0.136mg 0.054mg 6%
Vitamin C 3.3mg 4%
Folate 9µg 26µg 4%
Calcium 43mg 14mg 3%
Magnesium 19mg 32mg 3%
Carbs 5.1g 15.23g 3%
Vitamin B5 0.44mg 0.3mg 3%
Monounsaturated fat 0.052g 1.425g 3%
Potassium 411mg 356mg 2%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Protein 3.12g 3.33g 0%
Net carbs 2.3g 6.23g N/A
Sugar 0.6g 6.23g N/A
Sodium 21mg 20mg 0%
Vitamin B1 0.069mg 0.066mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.433g 0.366g 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +90.7%
Contains more OtherOther +66.7%
Contains more FatsFats +5775.4%
Contains more CarbsCarbs +198.6%
~equal in Protein ~3.33g

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains more Mono. FatMonounsaturated fat +2640.4%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.