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  6. True morels vs. Mustard Greens Raw

True morels vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between true morels and mustard Greens Raw

  • True morels are richer in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, and vitamin B2, while mustard Greens Raw are higher in vitamin A and calcium.
  • True morels cover your daily iron needs 132% more than mustard Greens Raw.

Specific food types used in this comparison are Mushrooms, morel, raw and Mustard greens, raw.

Infographic

True morels vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +642.7%
Contains more CopperCopper +278.8%
Contains more ZincZinc +712%
Contains more PhosphorusPhosphorus +234.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +167.4%
~equal in Potassium ~384mg
~equal in Sodium ~20mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +181.5%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more FolateFolate +33.3%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Iron 12.18mg 1.64mg 132%
Vitamin C 70mg 78%
Copper 0.625mg 0.165mg 51%
Manganese 0.587mg 26%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Phosphorus 194mg 58mg 19%
Vitamin A 0µg 151µg 17%
Zinc 2.03mg 0.25mg 16%
Vitamin E 2.01mg 13%
Vitamin B3 2.252mg 0.8mg 9%
Vitamin B2 0.205mg 0.11mg 7%
Calcium 43mg 115mg 7%
Vitamin B5 0.44mg 0.21mg 5%
Vitamin B6 0.136mg 0.18mg 3%
Magnesium 19mg 32mg 3%
Polyunsaturated fat 0.433g 0.038g 3%
Selenium 2.2µg 0.9µg 2%
Fiber 2.8g 3.2g 2%
Potassium 411mg 384mg 1%
Protein 3.12g 2.86g 1%
Folate 9µg 12µg 1%
Vitamin B1 0.069mg 0.08mg 1%
Calories 31kcal 27kcal 0%
Fats 0.57g 0.42g 0%
Carbs 5.1g 4.67g 0%
Net carbs 2.3g 1.47g N/A
Sugar 0.6g 1.32g N/A
Sodium 21mg 20mg 0%
Choline 0.5mg 0%
Saturated fat 0.065g 0.01g 0%
Monounsaturated fat 0.052g 0.092g 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +35.7%
Contains more OtherOther +18.5%
~equal in Protein ~2.86g
~equal in Carbs ~4.67g
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +1039.5%
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +76.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.