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  6. True morels vs. Mussels

True morels vs. Mussels — In-Depth Nutrition Comparison

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A recap on the differences between true morels and mussels

  • True morels have more iron, copper, and fiber; however, mussels is higher in manganese, selenium, vitamin B1, folate, vitamin B2, and phosphorus.
  • Mussels covers your daily manganese needs 270% more than true morels.
  • True morels have less sodium.
  • The glycemic index of mussels is higher.

Food varieties used in this article are Mushrooms, morel, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

True morels vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +53.4%
Contains more IronIron +81.3%
Contains more CopperCopper +319.5%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +94.7%
Contains more ZincZinc +31.5%
Contains more PhosphorusPhosphorus +46.9%
Contains more ManganeseManganese +1058.4%
Contains more SeleniumSelenium +3972.7%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B2Vitamin B2 +104.9%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +115.9%
Contains more FolateFolate +744.4%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Mussels DV% diff.
Vitamin B12 24µg 1000%
Manganese 0.587mg 6.8mg 270%
Selenium 2.2µg 89.6µg 159%
Iron 12.18mg 6.72mg 68%
Copper 0.625mg 0.149mg 53%
Protein 3.12g 23.8g 41%
Vitamin D 5.1µg 26%
Vitamin D 206IU 26%
Vitamin B1 0.069mg 0.3mg 19%
Cholesterol 56mg 19%
Vitamin B2 0.205mg 0.42mg 17%
Folate 9µg 76µg 17%
Vitamin C 13.6mg 15%
Sodium 21mg 369mg 15%
Phosphorus 194mg 285mg 13%
Fiber 2.8g 0g 11%
Vitamin A 0µg 91µg 10%
Vitamin B5 0.44mg 0.95mg 10%
Calories 31kcal 172kcal 7%
Zinc 2.03mg 2.67mg 6%
Fats 0.57g 4.48g 6%
Vitamin B3 2.252mg 3mg 5%
Polyunsaturated fat 0.433g 1.212g 5%
Potassium 411mg 268mg 4%
Magnesium 19mg 37mg 4%
Saturated fat 0.065g 0.85g 4%
Vitamin B6 0.136mg 0.1mg 3%
Monounsaturated fat 0.052g 1.014g 2%
Calcium 43mg 33mg 1%
Carbs 5.1g 7.39g 1%
Net carbs 2.3g 7.39g N/A
Sugar 0.6g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more WaterWater +46.5%
Contains more ProteinProtein +662.8%
Contains more FatsFats +686%
Contains more CarbsCarbs +44.9%
Contains more OtherOther +98.8%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +1850%
Contains more Poly. FatPolyunsaturated fat +179.9%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.