True morels vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between true morels and rib eye steak?

True morels are higher in iron, copper, vitamin D, manganese, and fiber, yet rib eye steak is higher in selenium, zinc, vitamin B6, and vitamin B3.
True morels' daily need coverage for iron is 124% more.
The amount of saturated fat in true morels is lower.
The glycemic index of rib eye steak is lower.

We used Mushrooms, morel, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

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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.

True morels

Rib eye steak

Contains more CalciumCalcium	+290.9%
Contains more PotassiumPotassium	+58.1%
Contains more IronIron	+443.8%
Contains more CopperCopper	+681.3%
Contains more PhosphorusPhosphorus	+27.6%
Contains less SodiumSodium	-61.1%
Contains more ManganeseManganese	+633.8%

Contains more MagnesiumMagnesium	+15.8%
Contains more ZincZinc	+191.1%
Contains more SeleniumSelenium	+1250%

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.

True morels

Rib eye steak

Contains more Vitamin DVitamin D	+2450%
Contains more FolateFolate	+50%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+40%
Contains more Vitamin B3Vitamin B3	+117.9%
Contains more Vitamin B5Vitamin B5	+21.8%
Contains more Vitamin B6Vitamin B6	+250.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.071mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	12.18mg	2.24mg	124%
Vitamin B12		2.1µg	88%
Copper	0.625mg	0.08mg	61%
Selenium	2.2µg	29.7µg	50%
Saturated fat	0.065g	9.684g	44%
Protein	3.12g	23.69g	41%
Zinc	2.03mg	5.91mg	35%
Fats	0.57g	21.81g	33%
Cholesterol		80mg	27%
Monounsaturated fat	0.052g	10.519g	26%
Vitamin B6	0.136mg	0.477mg	26%
Vitamin D	206IU	7IU	25%
Vitamin D	5.1µg	0.2µg	25%
Manganese	0.587mg	0.08mg	22%
Vitamin B3	2.252mg	4.908mg	17%
Calories	31kcal	291kcal	13%
Fiber	2.8g	0g	11%
Choline		48.8mg	9%
Phosphorus	194mg	152mg	6%
Vitamin B2	0.205mg	0.287mg	6%
Potassium	411mg	260mg	4%
Polyunsaturated fat	0.433g	1.027g	4%
Calcium	43mg	11mg	3%
Vitamin B5	0.44mg	0.536mg	2%
Carbs	5.1g	0g	2%
Vitamin E		0.1mg	1%
Vitamin A	0µg	8µg	1%
Sodium	21mg	54mg	1%
Vitamin K		1.6µg	1%
Folate	9µg	6µg	1%
Magnesium	19mg	22mg	1%
Net carbs	2.3g	0g	N/A
Sugar	0.6g	0g	N/A
Vitamin B1	0.069mg	0.071mg	0%
Trans fat	0g	1.478g	N/A
Tryptophan		0.265mg	0%
Threonine		1.116mg	0%
Isoleucine		1.103mg	0%
Leucine		2.041mg	0%
Lysine		2.269mg	0%
Methionine		0.641mg	0%
Phenylalanine		0.95mg	0%
Valine		1.184mg	0%
Histidine		0.888mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0g	0.038g	N/A
Omega-3 - DPA	0g	0.014g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0g	0.024g	N/A
Omega-6 - Eicosadienoic acid	0.001g	0.005g	N/A
Omega-6 - Linoleic acid	0.215g	0.7g	N/A