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  6. True morels vs. Ladyfinger

True morels vs. Ladyfinger — In-Depth Nutrition Comparison

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Summary of differences between true morels and ladyfinger

  • True morels have more iron, copper, manganese, and potassium, while ladyfinger has more vitamin B1, vitamin B2, folate, vitamin B5, and vitamin A.
  • True morels cover your daily need for iron, 108% more than ladyfinger.
  • True morels contain 7 times more copper than ladyfinger. While true morels contain 0.625mg of copper, ladyfinger contains only 0.095mg.
  • The amount of saturated fat in true morels is lower.

These are the specific foods used in this comparison Mushrooms, morel, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

True morels vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +263.7%
Contains more IronIron +240.2%
Contains more CopperCopper +557.9%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +12.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +144.6%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~47mg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +311.6%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B5Vitamin B5 +153.6%
Contains more FolateFolate +755.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~2.104mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Ladyfinger DV% diff.
Iron 12.18mg 3.58mg 108%
Cholesterol 221mg 74%
Copper 0.625mg 0.095mg 59%
Vitamin B12 0.75µg 31%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Vitamin A 0µg 167µg 19%
Carbs 5.1g 59.7g 18%
Vitamin B1 0.069mg 0.284mg 18%
Calories 31kcal 363kcal 17%
Folate 9µg 77µg 17%
Vitamin B2 0.205mg 0.428mg 17%
Protein 3.12g 10.6g 15%
Manganese 0.587mg 0.24mg 15%
Vitamin B5 0.44mg 1.116mg 14%
Saturated fat 0.065g 3.022g 13%
Fats 0.57g 9.1g 13%
Monounsaturated fat 0.052g 3.745g 9%
Potassium 411mg 113mg 9%
Zinc 2.03mg 1.14mg 8%
Polyunsaturated fat 0.433g 1.423g 7%
Fiber 2.8g 1g 7%
Sodium 21mg 147mg 5%
Selenium 2.2µg 4%
Phosphorus 194mg 173mg 3%
Magnesium 19mg 12mg 2%
Vitamin B3 2.252mg 2.104mg 1%
Vitamin B6 0.136mg 0.122mg 1%
Net carbs 2.3g 58.7g N/A
Calcium 43mg 47mg 0%
Sugar 0.6g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +359.5%
Contains more OtherOther +45.5%
Contains more ProteinProtein +239.7%
Contains more FatsFats +1496.5%
Contains more CarbsCarbs +1070.6%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +7101.9%
Contains more Poly. FatPolyunsaturated fat +228.6%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.