Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Mushrooms
  4. True morels
  5. Compare
  6. True morels vs. Bran raw

True morels vs. Bran raw — In-Depth Nutrition Comparison

Compare

Summary of differences between true morels and bran raw

  • True morels have more iron, vitamin D, and copper, while bran raw has more manganese, vitamin B1, selenium, phosphorus, magnesium, fiber, and vitamin B5.
  • Bran raw covers your daily need for manganese, 219% more than true morels.
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Mushrooms, morel, raw and Oat bran, raw.

Infographic

True morels vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more IronIron +125.1%
Contains more CopperCopper +55.1%
Contains more MagnesiumMagnesium +1136.8%
Contains more CalciumCalcium +34.9%
Contains more PotassiumPotassium +37.7%
Contains more ZincZinc +53.2%
Contains more PhosphorusPhosphorus +278.4%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +859.1%
Contains more SeleniumSelenium +1954.5%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +141.1%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B5Vitamin B5 +239.5%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more FolateFolate +477.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Bran raw DV% diff.
Manganese 0.587mg 5.63mg 219%
Vitamin B1 0.069mg 1.17mg 92%
Iron 12.18mg 5.41mg 85%
Selenium 2.2µg 45.2µg 78%
Phosphorus 194mg 734mg 77%
Magnesium 19mg 235mg 51%
Fiber 2.8g 15.4g 50%
Protein 3.12g 17.3g 28%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Copper 0.625mg 0.403mg 25%
Vitamin B5 0.44mg 1.494mg 21%
Carbs 5.1g 66.22g 20%
Polyunsaturated fat 0.433g 2.766g 16%
Calories 31kcal 246kcal 11%
Folate 9µg 52µg 11%
Zinc 2.03mg 3.11mg 10%
Fats 0.57g 7.03g 10%
Vitamin B3 2.252mg 0.934mg 8%
Vitamin E 1.01mg 7%
Saturated fat 0.065g 1.328g 6%
Choline 32.2mg 6%
Monounsaturated fat 0.052g 2.376g 6%
Potassium 411mg 566mg 5%
Vitamin K 3.2µg 3%
Calcium 43mg 58mg 2%
Vitamin B6 0.136mg 0.165mg 2%
Vitamin B2 0.205mg 0.22mg 1%
Sodium 21mg 4mg 1%
Net carbs 2.3g 50.82g N/A
Sugar 0.6g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1268.1%
Contains more ProteinProtein +454.5%
Contains more FatsFats +1133.3%
Contains more CarbsCarbs +1198.4%
Contains more OtherOther +81.3%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +4469.2%
Contains more Poly. FatPolyunsaturated fat +538.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.