True morels vs. Crouton — In-Depth Nutrition Comparison

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Important differences between true morels and crouton

True morels have more iron, copper, phosphorus, and zinc; however, crouton is richer in selenium, vitamin B1, folate, vitamin B3, and fiber.
True morels' daily need coverage for iron is 101% more.
True morels contain 4 times more copper than crouton. True morels contain 0.625mg of copper, while crouton contains 0.163mg.
True morels contain less sodium.
Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of true morels is 32.

The food varieties used in the comparison are Mushrooms, morel, raw and Croutons, plain.

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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.

True morels

Crouton

Contains more PotassiumPotassium	+231.5%
Contains more IronIron	+198.5%
Contains more CopperCopper	+283.4%
Contains more ZincZinc	+128.1%
Contains more PhosphorusPhosphorus	+68.7%
Contains less SodiumSodium	-97%
Contains more ManganeseManganese	+17.4%

Contains more MagnesiumMagnesium	+63.2%
Contains more CalciumCalcium	+76.7%
Contains more SeleniumSelenium	+1604.5%

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.

True morels

Crouton

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B6Vitamin B6	+423.1%

Contains more Vitamin B1Vitamin B1	+802.9%
Contains more Vitamin B2Vitamin B2	+32.7%
Contains more Vitamin B3Vitamin B3	+141.5%
Contains more FolateFolate	+1366.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.429mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	12.18mg	4.08mg	101%
Selenium	2.2µg	37.5µg	64%
Copper	0.625mg	0.163mg	51%
Vitamin B1	0.069mg	0.623mg	46%
Folate	9µg	132µg	31%
Sodium	21mg	698mg	29%
Vitamin D	206IU		26%
Vitamin D	5.1µg		26%
Carbs	5.1g	73.5g	23%
Vitamin B3	2.252mg	5.439mg	20%
Calories	31kcal	407kcal	19%
Protein	3.12g	11.9g	18%
Phosphorus	194mg	115mg	11%
Zinc	2.03mg	0.89mg	10%
Fiber	2.8g	5.1g	9%
Fats	0.57g	6.6g	9%
Potassium	411mg	124mg	8%
Monounsaturated fat	0.052g	3.059g	8%
Vitamin B6	0.136mg	0.026mg	8%
Saturated fat	0.065g	1.51g	7%
Polyunsaturated fat	0.433g	1.273g	6%
Vitamin B2	0.205mg	0.272mg	5%
Manganese	0.587mg	0.5mg	4%
Magnesium	19mg	31mg	3%
Calcium	43mg	76mg	3%
Net carbs	2.3g	68.4g	N/A
Sugar	0.6g		N/A
Vitamin B5	0.44mg	0.429mg	0%
Tryptophan		0.14mg	0%
Threonine		0.337mg	0%
Isoleucine		0.456mg	0%
Leucine		0.832mg	0%
Lysine		0.278mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.586mg	0%
Valine		0.514mg	0%
Histidine		0.255mg	0%
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	0.215g		N/A