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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.

Infographic

True morels vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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.
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 True morels Rib eye steak 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

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.5%
Contains more OtherOther +15900%
Contains more ProteinProtein +659.3%
Contains more FatsFats +3726.3%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +20128.8%
Contains more Poly. FatPolyunsaturated fat +137.2%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.