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  6. True morels vs. Spinach raw

True morels vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between true morels and spinach raw?

  • True morels are higher in iron, copper, vitamin D, phosphorus, zinc, and vitamin B3, yet spinach raw is higher in vitamin A, folate, magnesium, and manganese.
  • Spinach raw's daily need coverage for vitamin A is 188% more.

We used Mushrooms, morel, raw and Spinach, raw types in this article.

Infographic

True morels vs Spinach raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +349.4%
Contains more CopperCopper +380.8%
Contains more ZincZinc +283%
Contains more PhosphorusPhosphorus +295.9%
Contains less SodiumSodium -73.4%
Contains more SeleniumSelenium +120%
Contains more MagnesiumMagnesium +315.8%
Contains more CalciumCalcium +130.2%
Contains more PotassiumPotassium +35.8%
Contains more ManganeseManganese +52.8%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B5Vitamin B5 +576.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more FolateFolate +2055.6%
~equal in Vitamin B2 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Iron 12.18mg 2.71mg 118%
Copper 0.625mg 0.13mg 55%
Vitamin A 0µg 469µg 52%
Folate 9µg 194µg 46%
Vitamin C 28.1mg 31%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Phosphorus 194mg 49mg 21%
Zinc 2.03mg 0.53mg 14%
Magnesium 19mg 79mg 14%
Vitamin E 2.03mg 14%
Manganese 0.587mg 0.897mg 13%
Vitamin B3 2.252mg 0.724mg 10%
Vitamin B5 0.44mg 0.065mg 8%
Calcium 43mg 99mg 6%
Vitamin B6 0.136mg 0.195mg 5%
Potassium 411mg 558mg 4%
Choline 19.3mg 4%
Sodium 21mg 79mg 3%
Fiber 2.8g 2.2g 2%
Selenium 2.2µg 1µg 2%
Polyunsaturated fat 0.433g 0.165g 2%
Protein 3.12g 2.86g 1%
Vitamin B2 0.205mg 0.189mg 1%
Vitamin B1 0.069mg 0.078mg 1%
Calories 31kcal 23kcal 0%
Fats 0.57g 0.39g 0%
Carbs 5.1g 3.63g 0%
Net carbs 2.3g 1.43g N/A
Sugar 0.6g 0.42g N/A
Saturated fat 0.065g 0.063g 0%
Monounsaturated fat 0.052g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0g 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +46.2%
Contains more CarbsCarbs +40.5%
~equal in Protein ~2.86g
~equal in Water ~91.4g
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +162.4%
~equal in Saturated fat ~0.063g

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% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more GlucoseGlucose +445.5%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.