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  6. True morels vs. Marrow-stem Kale

True morels vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between true morels and marrow-stem Kale

  • True morels are higher in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, and potassium; however, marrow-stem Kale is richer in vitamin A, folate, and calcium.
  • True morels' daily need coverage for iron is 146% higher.

The food types used in this comparison are Mushrooms, morel, raw and Collards, raw.

Infographic

True morels vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +93%
Contains more IronIron +2491.5%
Contains more CopperCopper +1258.7%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +676%
Contains more SeleniumSelenium +69.2%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +439.5%
Contains less SodiumSodium -19%
Contains more ManganeseManganese +12.1%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B3Vitamin B3 +203.5%
Contains more Vitamin B5Vitamin B5 +64.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more FolateFolate +1333.3%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Iron 12.18mg 0.47mg 146%
Copper 0.625mg 0.046mg 64%
Vitamin C 35.3mg 39%
Folate 9µg 129µg 30%
Vitamin A 0µg 251µg 28%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Phosphorus 194mg 25mg 24%
Calcium 43mg 232mg 19%
Zinc 2.03mg 0.21mg 17%
Vitamin E 2.26mg 15%
Vitamin B3 2.252mg 0.742mg 9%
Vitamin B2 0.205mg 0.13mg 6%
Potassium 411mg 213mg 6%
Fiber 2.8g 4g 5%
Choline 23.2mg 4%
Manganese 0.587mg 0.658mg 3%
Vitamin B5 0.44mg 0.267mg 3%
Vitamin B6 0.136mg 0.165mg 2%
Magnesium 19mg 27mg 2%
Polyunsaturated fat 0.433g 0.201g 2%
Selenium 2.2µg 1.3µg 2%
Vitamin B1 0.069mg 0.054mg 1%
Calories 31kcal 32kcal 0%
Protein 3.12g 3.02g 0%
Fats 0.57g 0.61g 0%
Carbs 5.1g 5.42g 0%
Net carbs 2.3g 1.42g N/A
Sugar 0.6g 0.46g N/A
Sodium 21mg 17mg 0%
Saturated fat 0.065g 0.055g 0%
Monounsaturated fat 0.052g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more OtherOther +20.3%
~equal in Protein ~3.02g
~equal in Fats ~0.61g
~equal in Carbs ~5.42g
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +115.4%
Contains less Sat. FatSaturated fat -15.4%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.