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True morels vs. Grape leaves — In-Depth Nutrition Comparison

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The main differences between true morels and grape leaves

  • True morels have more iron, vitamin D, and copper; however, grape leaves have more vitamin A, manganese, fiber, calcium, vitamin B6, folate, and magnesium.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.

Food types used in this article are Mushrooms, morel, raw and Grape leaves, raw.

Infographic

True morels vs Grape leaves 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.
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +363.1%
Contains more CopperCopper +50.6%
Contains more ZincZinc +203%
Contains more PhosphorusPhosphorus +113.2%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +744.2%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +386.4%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more FolateFolate +822.2%
~equal in Vitamin B3 ~2.362mg
~equal in Vitamin B12 ~0µg

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +22.2%
Contains more ProteinProtein +79.5%
Contains more FatsFats +271.9%
Contains more CarbsCarbs +239.4%
~equal in Other ~1.65g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +55.8%
Contains more Poly. FatPolyunsaturated fat +146%

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 Grape leaves
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient True morels Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Iron 12.18mg 2.63mg 119%
Manganese 0.587mg 2.855mg 99%
Vitamin K 108.6µg 91%
Fiber 2.8g 11g 33%
Calcium 43mg 363mg 32%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Copper 0.625mg 0.415mg 23%
Vitamin B6 0.136mg 0.4mg 20%
Folate 9µg 83µg 19%
Magnesium 19mg 95mg 18%
Phosphorus 194mg 91mg 15%
Vitamin E 2mg 13%
Vitamin C 11.1mg 12%
Zinc 2.03mg 0.67mg 12%
Vitamin B2 0.205mg 0.354mg 11%
Protein 3.12g 5.6g 5%
Carbs 5.1g 17.31g 4%
Potassium 411mg 272mg 4%
Polyunsaturated fat 0.433g 1.065g 4%
Vitamin B5 0.44mg 0.231mg 4%
Calories 31kcal 93kcal 3%
Vitamin B1 0.069mg 0.04mg 2%
Selenium 2.2µg 0.9µg 2%
Choline 12.8mg 2%
Fats 0.57g 2.12g 2%
Vitamin B3 2.252mg 2.362mg 1%
Sodium 21mg 9mg 1%
Saturated fat 0.065g 0.336g 1%
Net carbs 2.3g 6.31g N/A
Sugar 0.6g 6.3g N/A
Monounsaturated fat 0.052g 0.081g 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 Grape leaves
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
86%
Grape leaves
Minerals Daily Need Coverage Score
96%
True morels
87%
Grape leaves

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 5.7g)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 0.271g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $2.2)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.