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  6. True morels vs. Scallion

True morels vs. Scallion — In-Depth Nutrition Comparison

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Differences between true morels and scallion

  • True morels are higher in iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B3, and vitamin B2; however, scallion is richer in vitamin A and folate.
  • True morels' daily need coverage for iron is 134% higher.

The food types used in this comparison are Mushrooms, morel, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

True morels vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more PotassiumPotassium +48.9%
Contains more IronIron +723%
Contains more CopperCopper +653%
Contains more ZincZinc +420.5%
Contains more PhosphorusPhosphorus +424.3%
Contains more ManganeseManganese +266.9%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +67.4%
Contains less SodiumSodium -23.8%
~equal in Magnesium ~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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25.5%
Contains more Vitamin B2Vitamin B2 +156.3%
Contains more Vitamin B3Vitamin B3 +329%
Contains more Vitamin B5Vitamin B5 +486.7%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +611.1%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Scallion DV% diff.
Vitamin K 207µg 173%
Iron 12.18mg 1.48mg 134%
Copper 0.625mg 0.083mg 60%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Phosphorus 194mg 37mg 22%
Vitamin C 18.8mg 21%
Manganese 0.587mg 0.16mg 19%
Zinc 2.03mg 0.39mg 15%
Folate 9µg 64µg 14%
Vitamin B3 2.252mg 0.525mg 11%
Vitamin B2 0.205mg 0.08mg 10%
Vitamin B5 0.44mg 0.075mg 7%
Vitamin B6 0.136mg 0.061mg 6%
Vitamin A 0µg 50µg 6%
Potassium 411mg 276mg 4%
Vitamin E 0.55mg 4%
Calcium 43mg 72mg 3%
Selenium 2.2µg 0.6µg 3%
Protein 3.12g 1.83g 3%
Polyunsaturated fat 0.433g 0.074g 2%
Fiber 2.8g 2.6g 1%
Choline 5.7mg 1%
Carbs 5.1g 7.34g 1%
Fats 0.57g 0.19g 1%
Vitamin B1 0.069mg 0.055mg 1%
Calories 31kcal 32kcal 0%
Net carbs 2.3g 4.74g N/A
Magnesium 19mg 20mg 0%
Sugar 0.6g 2.33g N/A
Sodium 21mg 16mg 0%
Saturated fat 0.065g 0.032g 0%
Monounsaturated fat 0.052g 0.027g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +70.5%
Contains more FatsFats +200%
Contains more OtherOther +97.5%
Contains more CarbsCarbs +43.9%
~equal in Water ~89.83g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +92.6%
Contains more Poly. FatPolyunsaturated fat +485.1%
Contains less Sat. FatSaturated fat -50.8%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.