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  6. True morels vs. Glutinous rice

True morels vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on differences between true morels and glutinous rice

  • Glutinous rice has less iron, copper, vitamin D, phosphorus, vitamin B2, zinc, manganese, vitamin B3, potassium, and vitamin B6.
  • True morels cover your daily iron needs 151% more than glutinous rice.
  • The glycemic index of glutinous rice is higher.

Food varieties used in this article are Mushrooms, morel, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

True morels vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +4010%
Contains more IronIron +8600%
Contains more CopperCopper +1175.5%
Contains more ZincZinc +395.1%
Contains more PhosphorusPhosphorus +2325%
Contains more ManganeseManganese +124%
Contains less SodiumSodium -76.2%
Contains more SeleniumSelenium +154.5%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +245%
Contains more Vitamin B2Vitamin B2 +1476.9%
Contains more Vitamin B3Vitamin B3 +676.6%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +423.1%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient True morels Glutinous rice DV% diff.
Iron 12.18mg 0.14mg 151%
Copper 0.625mg 0.049mg 64%
Phosphorus 194mg 8mg 27%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Zinc 2.03mg 0.41mg 15%
Vitamin B2 0.205mg 0.013mg 15%
Manganese 0.587mg 0.262mg 14%
Potassium 411mg 10mg 12%
Vitamin B3 2.252mg 0.29mg 12%
Vitamin B6 0.136mg 0.026mg 8%
Fiber 2.8g 1g 7%
Selenium 2.2µg 5.6µg 6%
Carbs 5.1g 21.09g 5%
Vitamin B5 0.44mg 0.215mg 5%
Calcium 43mg 2mg 4%
Vitamin B1 0.069mg 0.02mg 4%
Calories 31kcal 97kcal 3%
Magnesium 19mg 5mg 3%
Polyunsaturated fat 0.433g 0.069g 2%
Protein 3.12g 2.02g 2%
Folate 9µg 1µg 2%
Sodium 21mg 5mg 1%
Fats 0.57g 0.19g 1%
Net carbs 2.3g 20.09g N/A
Sugar 0.6g 0.05g N/A
Vitamin E 0.04mg 0%
Saturated fat 0.065g 0.039g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.052g 0.07g 0%
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +54.5%
Contains more FatsFats +200%
Contains more WaterWater +16.9%
Contains more OtherOther +2185.7%
Contains more CarbsCarbs +313.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +527.5%
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +34.6%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.