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True morels vs Shiitake - In-Depth Nutrition Comparison

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How are True morels and Shiitake different?

  • True morels are richer in Iron, Copper, Vitamin D, Manganese, Phosphorus, and Zinc, while Shiitake is higher in Vitamin B5, Vitamin B6, Vitamin B3, and Selenium.
  • True morels covers your daily need of Iron 147% more than Shiitake.
  • True morels contain 11 times more Vitamin D than Shiitake. True morels contain 206IU of Vitamin D, while Shiitake contains 18IU.

Mushrooms, morel, raw and Mushrooms, shiitake, raw types were used in this article.

Infographic

True morels vs Shiitake 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2050%
Contains more Iron +2870.7%
Contains more Phosphorus +73.2%
Contains more Potassium +35.2%
Contains more Zinc +97.1%
Contains more Copper +340.1%
Contains less Sodium -57.1%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 457% 14% 84% 37% 3% 56% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 16% 15% 48% 27% 2% 29% 48%
Contains more Calcium +2050%
Contains more Iron +2870.7%
Contains more Phosphorus +73.2%
Contains more Potassium +35.2%
Contains more Zinc +97.1%
Contains more Copper +340.1%
Contains less Sodium -57.1%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin D +1175%
Contains more Vitamin B1 +360%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +240.9%
Contains more Vitamin B6 +115.4%
Contains more Folate +44.4%
Equal in Vitamin B2 - 0.217
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin D +1175%
Contains more Vitamin B1 +360%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +240.9%
Contains more Vitamin B6 +115.4%
Contains more Folate +44.4%
Equal in Vitamin B2 - 0.217

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
True morels Shiitake
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient True morels Shiitake Opinion
Net carbs 2.3g 4.29g Shiitake
Protein 3.12g 2.24g True morels
Fats 0.57g 0.49g True morels
Carbs 5.1g 6.79g Shiitake
Calories 31kcal 34kcal Shiitake
Starch g g
Fructose 0g 0g
Sugar 0.6g 2.38g True morels
Fiber 2.8g 2.5g True morels
Calcium 43mg 2mg True morels
Iron 12.18mg 0.41mg True morels
Magnesium 19mg 20mg Shiitake
Phosphorus 194mg 112mg True morels
Potassium 411mg 304mg True morels
Sodium 21mg 9mg Shiitake
Zinc 2.03mg 1.03mg True morels
Copper 0.625mg 0.142mg True morels
Vitamin A 0IU IU True morels
Vitamin E mg mg
Vitamin D 206IU 18IU True morels
Vitamin D 5.1µg 0.4µg True morels
Vitamin C mg mg
Vitamin B1 0.069mg 0.015mg True morels
Vitamin B2 0.205mg 0.217mg Shiitake
Vitamin B3 2.252mg 3.877mg Shiitake
Vitamin B5 0.44mg 1.5mg Shiitake
Vitamin B6 0.136mg 0.293mg Shiitake
Folate 9µg 13µg Shiitake
Vitamin B12 µg µg
Vitamin K µg µg
Tryptophan mg 0.011mg Shiitake
Threonine mg 0.134mg Shiitake
Isoleucine mg 0.111mg Shiitake
Leucine mg 0.189mg Shiitake
Lysine mg 0.134mg Shiitake
Methionine mg 0.033mg Shiitake
Phenylalanine mg 0.111mg Shiitake
Valine mg 0.145mg Shiitake
Histidine mg 0.056mg Shiitake
Cholesterol mg mg
Trans Fat 0g 0g
Saturated Fat 0.065g g Shiitake
Monounsaturated Fat 0.052g g True morels
Polyunsaturated fat 0.433g g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Shiitake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
True morels
25
Shiitake
Mineral Summary Score
109
True morels
23
Shiitake

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
True morels
13%
Shiitake
Carbohydrates
5%
True morels
7%
Shiitake
Fats
3%
True morels
2%
Shiitake

Comparison summary

Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.78g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $0.7)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.065g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.