True morels vs. Filo — In-Depth Nutrition Comparison
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How are true morels and filo different?
- True morels are richer in iron, copper, vitamin D, phosphorus, and zinc, while filo is higher in vitamin B1, selenium, folate, and vitamin B3.
- True morels cover your daily need for iron, 112% more than filo.
- True morels are lower in sodium.
Mushrooms, morel, raw and Phyllo dough types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +290.9% |
| Contains more PotassiumPotassium | +455.4% |
| Contains more IronIron | +279.4% |
| Contains more CopperCopper | +518.8% |
| Contains more ZincZinc | +314.3% |
| Contains more PhosphorusPhosphorus | +158.7% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +23.3% |
| Contains more SeleniumSelenium | +959.1% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +353.3% |
| Contains more Vitamin B1Vitamin B1 | +684.1% |
| Contains more Vitamin B2Vitamin B2 | +66.3% |
| Contains more Vitamin B3Vitamin B3 | +80.9% |
| Contains more FolateFolate | +877.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more WaterWater | +174.9% |
| Contains more ProteinProtein | +127.6% |
| Contains more FatsFats | +952.6% |
| Contains more CarbsCarbs | +931.4% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.433 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +5955.8% |
| Contains more Poly. FatPolyunsaturated fat | +113.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 12.18mg | 3.21mg | 112% |
| Copper | 0.625mg | 0.101mg | 58% |
| Vitamin B1 | 0.069mg | 0.541mg | 39% |
| Selenium | 2.2µg | 23.3µg | 38% |
| Vitamin D | 206IU | 0IU | 26% |
| Vitamin D | 5.1µg | 0µg | 26% |
| Folate | 9µg | 88µg | 20% |
| Sodium | 21mg | 483mg | 20% |
| Phosphorus | 194mg | 75mg | 17% |
| Carbs | 5.1g | 52.6g | 16% |
| Zinc | 2.03mg | 0.49mg | 14% |
| Calories | 31kcal | 299kcal | 13% |
| Vitamin B3 | 2.252mg | 4.073mg | 11% |
| Vitamin B2 | 0.205mg | 0.341mg | 10% |
| Potassium | 411mg | 74mg | 10% |
| Protein | 3.12g | 7.1g | 8% |
| Monounsaturated fat | 0.052g | 3.149g | 8% |
| Fats | 0.57g | 6g | 8% |
| Vitamin B6 | 0.136mg | 0.03mg | 8% |
| Saturated fat | 0.065g | 1.47g | 6% |
| Manganese | 0.587mg | 0.476mg | 5% |
| Fiber | 2.8g | 1.9g | 4% |
| Vitamin B5 | 0.44mg | 0.302mg | 3% |
| Calcium | 43mg | 11mg | 3% |
| Polyunsaturated fat | 0.433g | 0.923g | 3% |
| Vitamin K | 2.5µg | 2% | |
| Magnesium | 19mg | 15mg | 1% |
| Choline | 6.9mg | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 2.3g | 50.7g | N/A |
| Sugar | 0.6g | 0.18g | N/A |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
96%
47%
Comparison summary
Which food is lower in Cholesterol?
True morels is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
True morels contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
True morels is lower in Saturated fat (difference - 1.405g)
Which food is lower in glycemic index?
True morels is lower in glycemic index (difference - 6)
Which food is richer in minerals?
True morels is relatively richer in minerals
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Filo is cheaper (difference - $0.6)
Which food is richer in vitamins?
Filo is relatively richer in vitamins