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True morels vs. Portobello — In-Depth Nutrition Comparison

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Summary of differences between true morels and portobello

  • True morels have more iron, vitamin D, copper, manganese, zinc, and phosphorus, while portobello has more selenium, vitamin B3, vitamin B5, and vitamin B2.
  • True morels cover your daily need for iron, 147% more than portobello.
  • True morels contain 15 times more vitamin D than portobello. While true morels contain 206IU of vitamin D, portobello contains only 14IU.

These are the specific foods used in this comparison Mushrooms, morel, raw and Mushrooms, portabella, grilled.

Infographic

True morels vs Portobello infographic
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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 9.3% 0.9% 39% 15% 130% 18% 58% 1.4% 8.7% 119%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +1333.3%
Contains more IronIron +2945%
Contains more CopperCopper +60.7%
Contains more ZincZinc +212.3%
Contains more PhosphorusPhosphorus +43.7%
Contains more ManganeseManganese +776.1%
Contains less SodiumSodium -47.6%
Contains more SeleniumSelenium +895.5%
~equal in Potassium ~437mg

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% 4.5% 18% 93% 117% 76% 28% 0% 0% 14% 18%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin B2Vitamin B2 +96.6%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more CarbsCarbs +14.9%
Contains more OtherOther +53.8%
~equal in Protein ~3.28g
~equal in Fats ~0.58g
~equal in Water ~90.66g

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% 3% 76%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.232 g
Contains more Mono. FatMonounsaturated fat +477.8%
Contains more Poly. FatPolyunsaturated fat +86.6%
~equal in Saturated fat ~0.064g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 84%
Starch: 0.43 g
Sucrose: 0 g
Glucose: 2.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +276.7%
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
True morels Portobello
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient True morels Portobello DV% diff.
Iron 12.18mg 0.4mg 147%
Selenium 2.2µg 21.9µg 36%
Copper 0.625mg 0.389mg 26%
Vitamin B3 2.252mg 6.255mg 25%
Vitamin D 206IU 14IU 24%
Vitamin D 5.1µg 0.3µg 24%
Manganese 0.587mg 0.067mg 23%
Vitamin B5 0.44mg 1.262mg 16%
Vitamin B2 0.205mg 0.403mg 15%
Zinc 2.03mg 0.65mg 13%
Phosphorus 194mg 135mg 8%
Choline 32.8mg 6%
Calcium 43mg 3mg 4%
Folate 9µg 19µg 3%
Fiber 2.8g 2.2g 2%
Polyunsaturated fat 0.433g 0.232g 1%
Potassium 411mg 437mg 1%
Magnesium 19mg 13mg 1%
Vitamin B6 0.136mg 0.122mg 1%
Calories 31kcal 29kcal 0%
Protein 3.12g 3.28g 0%
Fats 0.57g 0.58g 0%
Carbs 5.1g 4.44g 0%
Net carbs 2.3g 2.24g N/A
Sugar 0.6g 2.26g N/A
Starch 0.43g 0%
Sodium 21mg 11mg 0%
Vitamin B1 0.069mg 0.072mg 0%
Saturated fat 0.065g 0.064g 0%
Monounsaturated fat 0.052g 0.009g 0%
Tryptophan 0.045mg 0%
Threonine 0.125mg 0%
Isoleucine 0.09mg 0%
Leucine 0.15mg 0%
Lysine 0.11mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.1mg 0%
Valine 0.41mg 0%
Histidine 0.065mg 0%
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.215g 0.232g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Portobello
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
True morels
28%
Portobello
Minerals Daily Need Coverage Score
96%
True morels
40%
Portobello

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.66g)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Portobello
Portobello is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 32)
Which food is cheaper?
Portobello
Portobello is cheaper (difference - $0.6)
Which food is richer in vitamins?
Portobello
Portobello is relatively richer in vitamins

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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.