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  6. True morels vs. Spread

True morels vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between true morels and spread

  • True morels have more iron, copper, vitamin D, manganese, phosphorus, fiber, and zinc, while spread has more selenium.
  • True morels cover your daily need for iron, 142% more than spread.
  • True morels contain 23 times more manganese than spread. While true morels contain 0.587mg of manganese, spread contains only 0.026mg.
  • The amount of sodium in true morels is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of true morels is 32.

These are the specific foods used in this comparison Mushrooms, morel, raw and Sandwich spread, pork, beef.

Infographic

True morels vs Spread 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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +273.6%
Contains more IronIron +1441.8%
Contains more CopperCopper +380.8%
Contains more ZincZinc +99%
Contains more PhosphorusPhosphorus +228.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2157.7%
Contains more SeleniumSelenium +340.9%

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%
Spread
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B2Vitamin B2 +53%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +149.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.43mg

All nutrients comparison - raw data values

Nutrient True morels Spread DV% diff.
Iron 12.18mg 0.79mg 142%
Copper 0.625mg 0.13mg 55%
Vitamin B12 1.12µg 47%
Sodium 21mg 1013mg 43%
Saturated fat 0.065g 5.977g 27%
Fats 0.57g 17.34g 26%
Manganese 0.587mg 0.026mg 24%
Vitamin D 206IU 22IU 23%
Vitamin D 5.1µg 0.6µg 23%
Monounsaturated fat 0.052g 7.584g 19%
Phosphorus 194mg 59mg 19%
Selenium 2.2µg 9.7µg 14%
Polyunsaturated fat 0.433g 2.565g 14%
Cholesterol 38mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Fiber 2.8g 0.2g 10%
Calories 31kcal 235kcal 10%
Protein 3.12g 7.66g 9%
Vitamin B1 0.069mg 0.172mg 9%
Zinc 2.03mg 1.02mg 9%
Potassium 411mg 110mg 9%
Vitamin B2 0.205mg 0.134mg 5%
Vitamin A 0µg 26µg 3%
Vitamin B3 2.252mg 1.73mg 3%
Magnesium 19mg 8mg 3%
Calcium 43mg 12mg 3%
Folate 9µg 2µg 2%
Carbs 5.1g 11.94g 2%
Vitamin K 1.6µg 1%
Vitamin B6 0.136mg 0.12mg 1%
Net carbs 2.3g 11.74g N/A
Sugar 0.6g 0g N/A
Vitamin B5 0.44mg 0.43mg 0%
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +48.7%
Contains more ProteinProtein +145.5%
Contains more FatsFats +2942.1%
Contains more CarbsCarbs +134.1%
Contains more OtherOther +73.8%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +14484.6%
Contains more Poly. FatPolyunsaturated fat +492.4%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.