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  6. True morels vs. Roe

True morels vs. Roe — In-Depth Nutrition Comparison

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What are the differences between true morels and roe?

  • True morels are higher in iron, copper, manganese, and fiber, yet roe is higher in selenium, vitamin B2, phosphorus, folate, vitamin B1, and vitamin B5.
  • True morels' daily need coverage for iron is 143% more.

We used Mushrooms, morel, raw and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

True morels vs Roe 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%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +53.6%
Contains more PotassiumPotassium +45.2%
Contains more IronIron +1481.8%
Contains more CopperCopper +388.3%
Contains more ZincZinc +58.6%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +4415.4%
Contains more MagnesiumMagnesium +36.8%
Contains more PhosphorusPhosphorus +165.5%
Contains more SeleniumSelenium +2250%

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +301.4%
Contains more Vitamin B2Vitamin B2 +362.9%
Contains more Vitamin B5Vitamin B5 +162.3%
Contains more Vitamin B6Vitamin B6 +36%
Contains more FolateFolate +922.2%
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~2.192mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Roe DV% diff.
Vitamin B12 11.54µg 481%
Cholesterol 479mg 160%
Iron 12.18mg 0.77mg 143%
Selenium 2.2µg 51.7µg 90%
Vitamin B2 0.205mg 0.949mg 57%
Copper 0.625mg 0.128mg 55%
Protein 3.12g 28.62g 51%
Phosphorus 194mg 515mg 46%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Manganese 0.587mg 0.013mg 25%
Folate 9µg 92µg 21%
Polyunsaturated fat 0.433g 3.404g 20%
Vitamin C 16.4mg 18%
Vitamin B1 0.069mg 0.277mg 17%
Vitamin B5 0.44mg 1.154mg 14%
Fats 0.57g 8.23g 12%
Fiber 2.8g 0g 11%
Vitamin A 0µg 91µg 10%
Calories 31kcal 204kcal 9%
Saturated fat 0.065g 1.866g 8%
Zinc 2.03mg 1.28mg 7%
Monounsaturated fat 0.052g 2.129g 5%
Sodium 21mg 117mg 4%
Potassium 411mg 283mg 4%
Vitamin B6 0.136mg 0.185mg 4%
Calcium 43mg 28mg 2%
Magnesium 19mg 26mg 2%
Carbs 5.1g 1.92g 1%
Net carbs 2.3g 1.92g N/A
Sugar 0.6g N/A
Vitamin B3 2.252mg 2.192mg 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A
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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +165.6%
Contains more WaterWater +52.8%
Contains more ProteinProtein +817.3%
Contains more FatsFats +1343.9%
Contains more OtherOther +62.5%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +3994.2%
Contains more Poly. FatPolyunsaturated fat +686.1%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.