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True morels vs. Flank steak — In-Depth Nutrition Comparison

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How are true morels and flank steak different?

  • True morels are richer in iron, copper, manganese, fiber, and vitamin B2, while flank steak is higher in selenium, vitamin B6, vitamin B3, and zinc.
  • True morels cover your daily need for iron, 131% more than flank steak.
  • True morels are lower in saturated fat.
  • True morels have a higher glycemic index (32) than flank steak (0).

Mushrooms, morel, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

True morels vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +115%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +600%
Contains more CopperCopper +662.2%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +6422.2%
Contains more MagnesiumMagnesium +21.1%
Contains more ZincZinc +141.4%
Contains more SeleniumSelenium +1236.4%
~equal in Phosphorus ~210mg

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more Vitamin B3Vitamin B3 +227%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more Vitamin B6Vitamin B6 +325.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.075mg
~equal in Folate ~9µg

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.6%
Contains more OtherOther +-2766.7%
Contains more ProteinProtein +786.5%
Contains more FatsFats +1343.9%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +34.5%
Contains more Mono. FatMonounsaturated fat +6278.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
True morels Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient True morels Flank steak DV% diff.
Iron 12.18mg 1.74mg 131%
Vitamin B12 1.63µg 68%
Copper 0.625mg 0.082mg 60%
Selenium 2.2µg 29.4µg 49%
Protein 3.12g 27.66g 49%
Vitamin B6 0.136mg 0.579mg 34%
Vitamin B3 2.252mg 7.363mg 32%
Zinc 2.03mg 4.9mg 26%
Cholesterol 79mg 26%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Manganese 0.587mg 0.009mg 25%
Choline 105.4mg 19%
Saturated fat 0.065g 3.395g 15%
Fats 0.57g 8.23g 12%
Fiber 2.8g 0g 11%
Monounsaturated fat 0.052g 3.317g 8%
Calories 31kcal 192kcal 8%
Vitamin B2 0.205mg 0.133mg 6%
Vitamin E 0.38mg 3%
Phosphorus 194mg 210mg 2%
Sodium 21mg 56mg 2%
Vitamin B5 0.44mg 0.545mg 2%
Potassium 411mg 339mg 2%
Calcium 43mg 20mg 2%
Carbs 5.1g 0g 2%
Magnesium 19mg 23mg 1%
Polyunsaturated fat 0.433g 0.322g 1%
Vitamin K 1.4µg 1%
Net carbs 2.3g 0g N/A
Sugar 0.6g 0g N/A
Vitamin B1 0.069mg 0.075mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
True morels
49%
Flank steak
Minerals Daily Need Coverage Score
96%
True morels
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 3.33g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.6)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.