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  6. True morels vs. Orange

True morels vs. Orange — In-Depth Nutrition Comparison

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Significant differences between true morels and oranges

  • True morels are richer than oranges in iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B2, vitamin B3, potassium, and vitamin B6.
  • True morels cover your daily iron needs 151% more than oranges.
  • Oranges have a higher glycemic index (45) than true morels (32).

Specific food types used in this comparison are Mushrooms, morel, raw and Oranges, raw, all commercial varieties.

Infographic

True morels vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +127.1%
Contains more IronIron +12080%
Contains more CopperCopper +1288.9%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +1285.7%
Contains more ManganeseManganese +2248%
Contains more SeleniumSelenium +340%
Contains less SodiumSodium -100%
~equal in Calcium ~40mg

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%
Orange
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +412.5%
Contains more Vitamin B3Vitamin B3 +698.6%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more FolateFolate +233.3%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient True morels Orange DV% diff.
Iron 12.18mg 0.1mg 151%
Copper 0.625mg 0.045mg 64%
Vitamin C 53.2mg 59%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Phosphorus 194mg 14mg 26%
Manganese 0.587mg 0.025mg 24%
Zinc 2.03mg 0.07mg 18%
Vitamin B2 0.205mg 0.04mg 13%
Vitamin B3 2.252mg 0.282mg 12%
Potassium 411mg 181mg 7%
Vitamin B6 0.136mg 0.06mg 6%
Folate 9µg 30µg 5%
Vitamin B5 0.44mg 0.25mg 4%
Protein 3.12g 0.94g 4%
Selenium 2.2µg 0.5µg 3%
Polyunsaturated fat 0.433g 0.025g 3%
Fiber 2.8g 2.4g 2%
Vitamin B1 0.069mg 0.087mg 2%
Magnesium 19mg 10mg 2%
Carbs 5.1g 11.75g 2%
Choline 8.4mg 2%
Calories 31kcal 47kcal 1%
Vitamin E 0.18mg 1%
Vitamin A 0µg 11µg 1%
Sodium 21mg 0mg 1%
Fats 0.57g 0.12g 1%
Net carbs 2.3g 9.35g N/A
Calcium 43mg 40mg 0%
Sugar 0.6g 9.35g N/A
Saturated fat 0.065g 0.015g 0%
Monounsaturated fat 0.052g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +231.9%
Contains more FatsFats +375%
Contains more OtherOther +263.6%
Contains more CarbsCarbs +130.4%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +126.1%
Contains more Poly. FatPolyunsaturated fat +1632%
Contains less Sat. FatSaturated fat -76.9%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.