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  6. True morels vs. Egg

True morels vs. Egg — In-Depth Nutrition Comparison

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How are true morels and eggs different?

  • True morels are higher in iron, manganese, vitamin D, vitamin B3, and fiber; however, eggs are richer in copper, selenium, vitamin B2, and vitamin B5.
  • Daily need coverage for copper for eggs is 153% higher.
  • True morels have less saturated fat.
  • Eggs have a lower glycemic index (0) than true morels (32).

Mushrooms, morel, raw and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

True morels vs Egg 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%
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +226.2%
Contains more IronIron +923.5%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +12.8%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +2157.7%
Contains more CalciumCalcium +16.3%
Contains more CopperCopper +220%
Contains more SeleniumSelenium +1300%

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%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin DVitamin D +131.8%
Contains more Vitamin B3Vitamin B3 +3418.8%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +150.2%
Contains more Vitamin B5Vitamin B5 +217.7%
Contains more FolateFolate +388.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.066mg

All nutrients comparison - raw data values

Nutrient True morels Egg DV% diff.
Copper 0.625mg 2mg 153%
Iron 12.18mg 1.19mg 137%
Cholesterol 373mg 124%
Choline 293.8mg 53%
Selenium 2.2µg 30.8µg 52%
Vitamin B12 1.11µg 46%
Vitamin B2 0.205mg 0.513mg 24%
Manganese 0.587mg 0.026mg 24%
Protein 3.12g 12.58g 19%
Vitamin B5 0.44mg 1.398mg 19%
Vitamin A 0µg 149µg 17%
Fats 0.57g 10.61g 15%
Vitamin D 206IU 87IU 15%
Saturated fat 0.065g 3.267g 15%
Vitamin D 5.1µg 2.2µg 15%
Vitamin B3 2.252mg 0.064mg 14%
Fiber 2.8g 0g 11%
Monounsaturated fat 0.052g 4.077g 10%
Zinc 2.03mg 1.05mg 9%
Folate 9µg 44µg 9%
Potassium 411mg 126mg 8%
Vitamin E 1.03mg 7%
Polyunsaturated fat 0.433g 1.414g 7%
Calories 31kcal 155kcal 6%
Sodium 21mg 124mg 4%
Phosphorus 194mg 172mg 3%
Magnesium 19mg 10mg 2%
Vitamin B6 0.136mg 0.121mg 1%
Calcium 43mg 50mg 1%
Carbs 5.1g 1.12g 1%
Net carbs 2.3g 1.12g N/A
Sugar 0.6g 1.12g N/A
Vitamin B1 0.069mg 0.066mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +355.4%
Contains more WaterWater +20.1%
Contains more OtherOther +49.5%
Contains more ProteinProtein +303.2%
Contains more FatsFats +1761.4%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +7740.4%
Contains more Poly. FatPolyunsaturated fat +226.6%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.