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  6. True morels vs. Dried fruit

True morels vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between true morels and dried fruit

  • True morels have more iron, vitamin D, copper, phosphorus, manganese, zinc, and vitamin B2; however, dried fruit is richer in vitamin A, potassium, and fiber.
  • True morels' daily need coverage for iron is 119% more.

The food varieties used in the comparison are Mushrooms, morel, raw and Apricots, dried, sulfured, uncooked.

Infographic

True morels vs Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more IronIron +357.9%
Contains more CopperCopper +82.2%
Contains more ZincZinc +420.5%
Contains more PhosphorusPhosphorus +173.2%
Contains more ManganeseManganese +149.8%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +182.7%
Contains less SodiumSodium -52.4%
~equal in Selenium ~2.2µg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +177%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more FolateFolate +11.1%
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Dried fruit DV% diff.
Iron 12.18mg 2.66mg 119%
Copper 0.625mg 0.343mg 31%
Vitamin E 4.33mg 29%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Potassium 411mg 1162mg 22%
Vitamin A 0µg 180µg 20%
Carbs 5.1g 62.64g 19%
Phosphorus 194mg 71mg 18%
Fiber 2.8g 7.3g 18%
Fructose 0g 12.47g 16%
Manganese 0.587mg 0.235mg 15%
Zinc 2.03mg 0.39mg 15%
Calories 31kcal 241kcal 11%
Vitamin B2 0.205mg 0.074mg 10%
Vitamin B1 0.069mg 0.015mg 5%
Choline 13.9mg 3%
Magnesium 19mg 32mg 3%
Vitamin K 3.1µg 3%
Vitamin B5 0.44mg 0.516mg 2%
Polyunsaturated fat 0.433g 0.074g 2%
Vitamin B3 2.252mg 2.589mg 2%
Vitamin C 1mg 1%
Calcium 43mg 55mg 1%
Vitamin B6 0.136mg 0.143mg 1%
Protein 3.12g 3.39g 1%
Fats 0.57g 0.51g 0%
Net carbs 2.3g 55.34g N/A
Sugar 0.6g 53.44g N/A
Starch 0.35g 0%
Sodium 21mg 10mg 0%
Selenium 2.2µg 2.2µg 0%
Folate 9µg 10µg 0%
Saturated fat 0.065g 0.017g 0%
Monounsaturated fat 0.052g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +11.8%
Contains more WaterWater +190.1%
Contains more CarbsCarbs +1128.2%
Contains more OtherOther +60.6%
~equal in Protein ~3.39g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +485.1%
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +42.3%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +5413.3%
Contains more FructoseFructose +∞%
~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.