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True morels vs. Maitake mushrooms — In-Depth Nutrition Comparison

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Summary of differences between true morels and maitake mushrooms

  • True morels have more iron, copper, manganese, phosphorus, zinc, vitamin B6, and potassium, while maitake mushrooms have more vitamin D, vitamin B3, and vitamin B1.
  • Maitake mushrooms cover your daily need for vitamin D, 153% more than true morels.
  • True morels contain 41 times more iron than maitake mushrooms. While true morels contain 12.18mg of iron, maitake mushrooms contain only 0.3mg.

These are the specific foods used in this comparison Mushrooms, morel, raw and Mushrooms, maitake, raw.

Infographic

True morels vs Maitake mushrooms 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 7.1% 0.3% 18% 11% 84% 20% 32% 0.13% 7.7% 12%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +101.5%
Contains more IronIron +3960%
Contains more CopperCopper +148%
Contains more ZincZinc +170.7%
Contains more PhosphorusPhosphorus +162.2%
Contains more ManganeseManganese +894.9%
Contains less SodiumSodium -95.2%
~equal in Selenium ~2.2µg

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% 0.2% 422% 37% 56% 123% 16% 13% 0% 0% 16% 28%
Contains more Vitamin B5Vitamin B5 +63%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin DVitamin D +451%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B3Vitamin B3 +192.4%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more ProteinProtein +60.8%
Contains more FatsFats +200%
Contains more OtherOther +201.9%
Contains more CarbsCarbs +36.7%
~equal in Water ~90.37g

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
20% 20% 60%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +381.1%
Contains less Sat. FatSaturated fat -53.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 16%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.74 g
Fructose: 0 g
Lactose: 0.33 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +190%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Maitake mushrooms
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient True morels Maitake mushrooms DV% diff.
Iron 12.18mg 0.3mg 149%
Vitamin D 5.1µg 28.1µg 115%
Vitamin D 206IU 1123IU 115%
Copper 0.625mg 0.252mg 41%
Vitamin B3 2.252mg 6.585mg 27%
Manganese 0.587mg 0.059mg 23%
Phosphorus 194mg 74mg 17%
Zinc 2.03mg 0.75mg 12%
Choline 51.1mg 9%
Vitamin B1 0.069mg 0.146mg 6%
Vitamin B6 0.136mg 0.056mg 6%
Potassium 411mg 204mg 6%
Calcium 43mg 1mg 4%
Vitamin B5 0.44mg 0.27mg 3%
Folate 9µg 21µg 3%
Vitamin B2 0.205mg 0.242mg 3%
Magnesium 19mg 10mg 2%
Polyunsaturated fat 0.433g 0.09g 2%
Protein 3.12g 1.94g 2%
Sodium 21mg 1mg 1%
Carbs 5.1g 6.97g 1%
Fats 0.57g 0.19g 1%
Calories 31kcal 31kcal 0%
Net carbs 2.3g 4.27g N/A
Sugar 0.6g 2.07g N/A
Fiber 2.8g 2.7g 0%
Vitamin E 0.01mg 0%
Selenium 2.2µg 2.2µg 0%
Saturated fat 0.065g 0.03g 0%
Monounsaturated fat 0.052g 0.03g 0%
Tryptophan 0.035mg 0%
Threonine 0.095mg 0%
Isoleucine 0.055mg 0%
Leucine 0.08mg 0%
Lysine 0.09mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.06mg 0%
Valine 0.1mg 0%
Histidine 0.045mg 0%
Omega-6 - Eicosadienoic acid 0.001g 0g 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 Maitake mushrooms
Low Calories diet Equal
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
55%
Maitake mushrooms
Minerals Daily Need Coverage Score
96%
True morels
19%
Maitake mushrooms

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 - 1.47g)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Maitake mushrooms
Maitake mushrooms is cheaper (difference - $0.6)
Which food is richer in vitamins?
Maitake mushrooms
Maitake mushrooms 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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.