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  6. True morels vs. Currant

True morels vs. Currant — In-Depth Nutrition Comparison

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The main differences between true morels and currants

  • True morels have more iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B3, vitamin B2, and vitamin B5; however, currants have more fiber.
  • Daily need coverage for iron for true morels is 140% higher.

Food types used in this article are Mushrooms, morel, raw and Currants, red, and white, raw.

Infographic

True morels vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +49.5%
Contains more IronIron +1118%
Contains more CopperCopper +484.1%
Contains more ZincZinc +782.6%
Contains more PhosphorusPhosphorus +340.9%
Contains more ManganeseManganese +215.6%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -95.2%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +310%
Contains more Vitamin B3Vitamin B3 +2152%
Contains more Vitamin B5Vitamin B5 +587.5%
Contains more Vitamin B6Vitamin B6 +94.3%
Contains more FolateFolate +12.5%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Currant DV% diff.
Iron 12.18mg 1mg 140%
Copper 0.625mg 0.107mg 58%
Vitamin C 41mg 46%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Phosphorus 194mg 44mg 21%
Manganese 0.587mg 0.186mg 17%
Zinc 2.03mg 0.23mg 16%
Vitamin B3 2.252mg 0.1mg 13%
Vitamin B2 0.205mg 0.05mg 12%
Vitamin K 11µg 9%
Vitamin B5 0.44mg 0.064mg 8%
Fiber 2.8g 4.3g 6%
Vitamin B6 0.136mg 0.07mg 5%
Potassium 411mg 275mg 4%
Fructose 0g 3.53g 4%
Carbs 5.1g 13.8g 3%
Selenium 2.2µg 0.6µg 3%
Protein 3.12g 1.4g 3%
Vitamin B1 0.069mg 0.04mg 2%
Polyunsaturated fat 0.433g 0.088g 2%
Choline 7.6mg 1%
Calories 31kcal 56kcal 1%
Vitamin E 0.1mg 1%
Sodium 21mg 1mg 1%
Calcium 43mg 33mg 1%
Magnesium 19mg 13mg 1%
Fats 0.57g 0.2g 1%
Net carbs 2.3g 9.5g N/A
Sugar 0.6g 7.37g N/A
Vitamin A 0µg 2µg 0%
Folate 9µg 8µg 0%
Saturated fat 0.065g 0.017g 0%
Monounsaturated fat 0.052g 0.028g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +122.9%
Contains more FatsFats +185%
Contains more OtherOther +146.2%
Contains more CarbsCarbs +170.6%
~equal in Water ~83.95g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +392%
Contains less Sat. FatSaturated fat -73.8%

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
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +436.7%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.