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  6. True morels vs. Rice

True morels vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between true morels and rice

  • True morels have more iron, copper, vitamin D, phosphorus, vitamin B2, zinc, potassium, and fiber; however, rice is higher in folate and selenium.
  • True morels cover your daily iron needs 137% more than rice.
  • The glycemic index of rice is higher.

Food varieties used in this article are Mushrooms, morel, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

True morels vs Rice 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +1074.3%
Contains more IronIron +915%
Contains more CopperCopper +805.8%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +351.2%
Contains more ManganeseManganese +24.4%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +240.9%

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%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1476.9%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B5Vitamin B5 +12.8%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin B1Vitamin B1 +136.2%
Contains more FolateFolate +544.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient True morels Rice DV% diff.
Iron 12.18mg 1.2mg 137%
Copper 0.625mg 0.069mg 62%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Phosphorus 194mg 43mg 22%
Vitamin B2 0.205mg 0.013mg 15%
Zinc 2.03mg 0.49mg 14%
Folate 9µg 58µg 12%
Potassium 411mg 35mg 11%
Selenium 2.2µg 7.5µg 10%
Fiber 2.8g 0.4g 10%
Vitamin B1 0.069mg 0.163mg 8%
Carbs 5.1g 28.17g 8%
Vitamin B3 2.252mg 1.476mg 5%
Manganese 0.587mg 0.472mg 5%
Calories 31kcal 130kcal 5%
Vitamin B6 0.136mg 0.093mg 3%
Calcium 43mg 10mg 3%
Polyunsaturated fat 0.433g 0.076g 2%
Magnesium 19mg 12mg 2%
Protein 3.12g 2.69g 1%
Vitamin B5 0.44mg 0.39mg 1%
Sodium 21mg 1mg 1%
Fats 0.57g 0.28g 0%
Net carbs 2.3g 27.77g N/A
Sugar 0.6g 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.065g 0.077g 0%
Monounsaturated fat 0.052g 0.088g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +16%
Contains more FatsFats +103.6%
Contains more WaterWater +30.9%
Contains more OtherOther +281%
Contains more CarbsCarbs +452.4%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -15.6%
Contains more Poly. FatPolyunsaturated fat +469.7%
Contains more Mono. FatMonounsaturated fat +69.2%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.