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  6. True morels vs. Maple sugar

True morels vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between true morels and maple sugar

  • True morels are richer in iron, copper, vitamin D, phosphorus, vitamin B2, vitamin B3, fiber, and vitamin B6, while maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily manganese needs 167% more than true morels.
  • Maple sugar has a higher glycemic index (63) than true morels (32).

Specific food types used in this comparison are Mushrooms, morel, raw and Sugars, maple.

Infographic

True morels vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PotassiumPotassium +50%
Contains more IronIron +656.5%
Contains more CopperCopper +531.3%
Contains more PhosphorusPhosphorus +6366.7%
Contains more SeleniumSelenium +175%
Contains more CalciumCalcium +109.3%
Contains more ZincZinc +198.5%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +653.3%
~equal in Magnesium ~19mg

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% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +1476.9%
Contains more Vitamin B3Vitamin B3 +5530%
Contains more Vitamin B5Vitamin B5 +816.7%
Contains more Vitamin B6Vitamin B6 +4433.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient True morels Maple sugar DV% diff.
Manganese 0.587mg 4.422mg 167%
Iron 12.18mg 1.61mg 132%
Copper 0.625mg 0.099mg 58%
Zinc 2.03mg 6.06mg 37%
Carbs 5.1g 90.9g 29%
Phosphorus 194mg 3mg 27%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Calories 31kcal 354kcal 16%
Vitamin B2 0.205mg 0.013mg 15%
Vitamin B3 2.252mg 0.04mg 14%
Fiber 2.8g 0g 11%
Vitamin B6 0.136mg 0.003mg 10%
Vitamin B5 0.44mg 0.048mg 8%
Protein 3.12g 0.1g 6%
Calcium 43mg 90mg 5%
Vitamin B1 0.069mg 0.009mg 5%
Potassium 411mg 274mg 4%
Selenium 2.2µg 0.8µg 3%
Polyunsaturated fat 0.433g 0.1g 2%
Folate 9µg 0µg 2%
Fats 0.57g 0.2g 1%
Net carbs 2.3g 90.9g N/A
Magnesium 19mg 19mg 0%
Sugar 0.6g 84.87g N/A
Sodium 21mg 11mg 0%
Saturated fat 0.065g 0.036g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.052g 0.064g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +3020%
Contains more FatsFats +185%
Contains more WaterWater +1020.1%
Contains more OtherOther +100%
Contains more CarbsCarbs +1682.4%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Poly. FatPolyunsaturated fat +333%
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +23.1%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.