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True morels vs. Kumquat — In-Depth Nutrition Comparison

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How are true morels and kumquat different?

  • True morels are higher in iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B3, vitamin B2, and vitamin B6; however, kumquat is richer in fiber.
  • Daily need coverage for iron for true morels is 142% higher.
  • True morels have a lower glycemic index (32) than kumquat (67).

Mushrooms, morel, raw and Kumquats, raw are the varieties used in this article.

Infographic

True morels vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more PotassiumPotassium +121%
Contains more IronIron +1316.3%
Contains more CopperCopper +557.9%
Contains more ZincZinc +1094.1%
Contains more PhosphorusPhosphorus +921.1%
Contains more ManganeseManganese +334.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +44.2%
Contains less SodiumSodium -52.4%
~equal in Magnesium ~20mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +86.5%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B3Vitamin B3 +424.9%
Contains more Vitamin B5Vitamin B5 +111.5%
Contains more Vitamin B6Vitamin B6 +277.8%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +88.9%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +66%
Contains more OtherOther +213.7%
Contains more FatsFats +50.9%
Contains more CarbsCarbs +211.8%
~equal in Water ~80.85g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -36.9%
Contains more Poly. FatPolyunsaturated fat +153.2%
Contains more Mono. FatMonounsaturated fat +196.2%

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 Kumquat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient True morels Kumquat DV% diff.
Iron 12.18mg 0.86mg 142%
Copper 0.625mg 0.095mg 59%
Vitamin C 43.9mg 49%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Phosphorus 194mg 19mg 25%
Manganese 0.587mg 0.135mg 20%
Zinc 2.03mg 0.17mg 17%
Fiber 2.8g 6.5g 15%
Vitamin B3 2.252mg 0.429mg 11%
Vitamin B2 0.205mg 0.09mg 9%
Vitamin B6 0.136mg 0.036mg 8%
Potassium 411mg 186mg 7%
Vitamin B5 0.44mg 0.208mg 5%
Selenium 2.2µg 0µg 4%
Carbs 5.1g 15.9g 4%
Vitamin B1 0.069mg 0.037mg 3%
Folate 9µg 17µg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.433g 0.171g 2%
Calories 31kcal 71kcal 2%
Vitamin A 0µg 15µg 2%
Protein 3.12g 1.88g 2%
Calcium 43mg 62mg 2%
Vitamin E 0.15mg 1%
Fats 0.57g 0.86g 0%
Net carbs 2.3g 9.4g N/A
Magnesium 19mg 20mg 0%
Sugar 0.6g 9.36g N/A
Sodium 21mg 10mg 0%
Saturated fat 0.065g 0.103g 0%
Monounsaturated fat 0.052g 0.154g 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 Kumquat
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
18%
Kumquat
Minerals Daily Need Coverage Score
96%
True morels
14%
Kumquat

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 - 8.76g)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 35)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 11mg)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.6)
Which food is richer in vitamins?
?
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.