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True morels vs. Olive oil — In-Depth Nutrition Comparison

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Summary of differences between true morels and olive oil

  • The amount of iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B2, vitamin B3, and potassium in true morels is higher than in olive oil.
  • True morels cover your daily need for iron, 145% more than olive oil.
  • The amount of saturated fat in true morels is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of true morels is 32.

These are the specific foods used in this comparison Mushrooms, morel, raw and Oil, olive, salad or cooking.

Infographic

True morels vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +41000%
Contains more IronIron +2075%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90.5%

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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Olive oil DV% diff.
Monounsaturated fat 0.052g 72.961g 182%
Fats 0.57g 100g 153%
Iron 12.18mg 0.56mg 145%
Vitamin E 14.35mg 96%
Copper 0.625mg 0mg 69%
Polyunsaturated fat 0.433g 10.523g 67%
Saturated fat 0.065g 13.808g 62%
Vitamin K 60.2µg 50%
Calories 31kcal 884kcal 43%
Phosphorus 194mg 0mg 28%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Manganese 0.587mg 0mg 26%
Zinc 2.03mg 0mg 18%
Vitamin B2 0.205mg 0mg 16%
Vitamin B3 2.252mg 0mg 14%
Potassium 411mg 1mg 12%
Fiber 2.8g 0g 11%
Vitamin B6 0.136mg 0mg 10%
Vitamin B5 0.44mg 0mg 9%
Protein 3.12g 0g 6%
Vitamin B1 0.069mg 0mg 6%
Magnesium 19mg 0mg 5%
Selenium 2.2µg 0µg 4%
Calcium 43mg 1mg 4%
Folate 9µg 0µg 2%
Carbs 5.1g 0g 2%
Sodium 21mg 2mg 1%
Net carbs 2.3g 0g N/A
Sugar 0.6g 0g N/A
Choline 0.3mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +17443.9%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +140209.6%
Contains more Poly. FatPolyunsaturated fat +2330.3%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.