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  6. True morels vs. Porridge

True morels vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between true morels and porridge

  • The amount of iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B2, potassium, vitamin B3, and vitamin B6 in true morels is higher than in porridge.
  • True morels cover your daily need for iron, 106% more than porridge.
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Mushrooms, morel, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

True morels vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +2468.8%
Contains more IronIron +225.7%
Contains more CopperCopper +1462.5%
Contains more ZincZinc +1461.5%
Contains more PhosphorusPhosphorus +1193.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +102.3%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +27.3%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25.5%
Contains more Vitamin B2Vitamin B2 +720%
Contains more Vitamin B3Vitamin B3 +333.1%
Contains more Vitamin B5Vitamin B5 +519.7%
Contains more Vitamin B6Vitamin B6 +946.2%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Porridge DV% diff.
Iron 12.18mg 3.74mg 106%
Copper 0.625mg 0.04mg 65%
Manganese 0.587mg 0mg 26%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Phosphorus 194mg 15mg 26%
Zinc 2.03mg 0.13mg 17%
Vitamin B2 0.205mg 0.025mg 14%
Potassium 411mg 16mg 12%
Vitamin B3 2.252mg 0.52mg 11%
Vitamin B6 0.136mg 0.013mg 9%
Fiber 2.8g 0.5g 9%
Vitamin B5 0.44mg 0.071mg 7%
Calcium 43mg 87mg 4%
Protein 3.12g 1.44g 3%
Magnesium 19mg 5mg 3%
Carbs 5.1g 10.52g 2%
Polyunsaturated fat 0.433g 0.114g 2%
Folate 9µg 12µg 1%
Calories 31kcal 50kcal 1%
Vitamin B1 0.069mg 0.055mg 1%
Selenium 2.2µg 2.8µg 1%
Sodium 21mg 6mg 1%
Fats 0.57g 0.21g 1%
Net carbs 2.3g 10.02g N/A
Sugar 0.6g 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.065g 0.033g 0%
Monounsaturated fat 0.052g 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +116.7%
Contains more FatsFats +171.4%
Contains more OtherOther +627.3%
Contains more CarbsCarbs +106.3%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +279.8%
Contains less Sat. FatSaturated fat -49.2%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.