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  6. True morels vs. Coconut milk

True morels vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between true morels and coconut milk?

  • True morels are higher in iron, copper, vitamin D, vitamin B2, phosphorus, zinc, vitamin B3, and vitamin B6, yet coconut milk is higher in manganese.
  • True morels' daily need coverage for iron is 132% more.
  • The amount of saturated fat in true morels is lower.
  • The glycemic index of true morels is lower.

We used Mushrooms, morel, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this article.

Infographic

True morels vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +642.7%
Contains more CopperCopper +135%
Contains more ZincZinc +203%
Contains more PhosphorusPhosphorus +94%
Contains more MagnesiumMagnesium +94.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +56%
Contains more SeleniumSelenium +181.8%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +165.4%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +196.3%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B6Vitamin B6 +312.1%
Contains more FolateFolate +77.8%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Coconut milk DV% diff.
Iron 12.18mg 1.64mg 132%
Saturated fat 0.065g 21.14g 96%
Copper 0.625mg 0.266mg 40%
Fats 0.57g 23.84g 36%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Vitamin B2 0.205mg 0mg 16%
Manganese 0.587mg 0.916mg 14%
Phosphorus 194mg 100mg 13%
Zinc 2.03mg 0.67mg 12%
Calories 31kcal 230kcal 10%
Vitamin B3 2.252mg 0.76mg 9%
Vitamin B6 0.136mg 0.033mg 8%
Selenium 2.2µg 6.2µg 7%
Vitamin B5 0.44mg 0.183mg 5%
Vitamin B1 0.069mg 0.026mg 4%
Potassium 411mg 263mg 4%
Magnesium 19mg 37mg 4%
Vitamin C 2.8mg 3%
Calcium 43mg 16mg 3%
Monounsaturated fat 0.052g 1.014g 2%
Fiber 2.8g 2.2g 2%
Protein 3.12g 2.29g 2%
Folate 9µg 16µg 2%
Choline 8.5mg 2%
Polyunsaturated fat 0.433g 0.261g 1%
Vitamin E 0.15mg 1%
Carbs 5.1g 5.54g 0%
Net carbs 2.3g 3.34g N/A
Sugar 0.6g 3.34g N/A
Sodium 21mg 15mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +36.2%
Contains more WaterWater +32.5%
Contains more OtherOther +125.4%
Contains more FatsFats +4082.5%
~equal in Carbs ~5.54g

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Poly. FatPolyunsaturated fat +65.9%
Contains more Mono. FatMonounsaturated fat +1850%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.