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True morels vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between true morels and cornmeal

  • True morels have more iron, copper, vitamin D, manganese, and phosphorus; however, cornmeal is richer in folate, vitamin B1, vitamin B3, selenium, and vitamin B2.
  • True morels' daily need coverage for iron is 98% more.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of true morels is 32.

The food varieties used in the comparison are Mushrooms, morel, raw and Cornmeal, degermed, enriched, yellow.

Infographic

True morels vs Cornmeal 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% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +189.4%
Contains more IronIron +179.4%
Contains more CopperCopper +722.4%
Contains more ZincZinc +207.6%
Contains more PhosphorusPhosphorus +96%
Contains more ManganeseManganese +237.4%
Contains more MagnesiumMagnesium +68.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +377.3%

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 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +698.6%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B3Vitamin B3 +120.6%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more FolateFolate +2222.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +701.5%
Contains more OtherOther +213.7%
Contains more ProteinProtein +127.9%
Contains more FatsFats +207%
Contains more CarbsCarbs +1457.8%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +91.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~0.56g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Cornmeal
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient True morels Cornmeal DV% diff.
Iron 12.18mg 4.36mg 98%
Copper 0.625mg 0.076mg 61%
Folate 9µg 209µg 50%
Vitamin B1 0.069mg 0.551mg 40%
Starch 73.3g 30%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Carbs 5.1g 79.45g 25%
Manganese 0.587mg 0.174mg 18%
Vitamin B3 2.252mg 4.968mg 17%
Calories 31kcal 370kcal 17%
Selenium 2.2µg 10.5µg 15%
Phosphorus 194mg 99mg 14%
Vitamin B2 0.205mg 0.382mg 14%
Zinc 2.03mg 0.66mg 12%
Potassium 411mg 142mg 8%
Protein 3.12g 7.11g 8%
Fiber 2.8g 3.9g 4%
Vitamin B5 0.44mg 0.24mg 4%
Vitamin B6 0.136mg 0.182mg 4%
Calcium 43mg 3mg 4%
Polyunsaturated fat 0.433g 0.828g 3%
Magnesium 19mg 32mg 3%
Choline 8.6mg 2%
Fats 0.57g 1.75g 2%
Vitamin E 0.12mg 1%
Vitamin A 0µg 11µg 1%
Saturated fat 0.065g 0.22g 1%
Monounsaturated fat 0.052g 0.39g 1%
Sodium 21mg 7mg 1%
Net carbs 2.3g 75.55g N/A
Sugar 0.6g 1.61g N/A
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0g 0.17g 0%
Omega-6 - Eicosadienoic acid 0.001g 0g 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 Cornmeal
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
42%
Cornmeal
Minerals Daily Need Coverage Score
96%
True morels
37%
Cornmeal

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 36)
Which food is cheaper?
True morels
True morels is cheaper (difference - $0.8)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.