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True morels vs. Maple syrup — In-Depth Nutrition Comparison

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Summary of differences between true morels and maple syrup

  • True morels have more iron, copper, vitamin D, phosphorus, vitamin B3, fiber, vitamin B6, and vitamin B5, while maple syrup has more manganese and vitamin B2.
  • True morels cover your daily need for iron, 151% more than maple syrup.
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of maple syrup is 54.

These are the specific foods used in this comparison Mushrooms, morel, raw and Syrups, maple.

Infographic

True morels vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more PotassiumPotassium +93.9%
Contains more IronIron +10972.7%
Contains more CopperCopper +3372.2%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +9600%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +137.2%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +395.4%

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% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2680.2%
Contains more Vitamin B5Vitamin B5 +1122.2%
Contains more Vitamin B6Vitamin B6 +6700%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +519.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +7700%
Contains more FatsFats +850%
Contains more WaterWater +176.7%
Contains more OtherOther +240.4%
Contains more CarbsCarbs +1214.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +372.7%
Contains more Poly. FatPolyunsaturated fat +2447.1%
Contains less Sat. FatSaturated fat -89.2%

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
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +166.7%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
True morels Maple syrup
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient True morels Maple syrup DV% diff.
Iron 12.18mg 0.11mg 151%
Manganese 0.587mg 2.908mg 101%
Vitamin B2 0.205mg 1.27mg 82%
Copper 0.625mg 0.018mg 67%
Phosphorus 194mg 2mg 27%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Carbs 5.1g 67.04g 21%
Vitamin B3 2.252mg 0.081mg 14%
Fiber 2.8g 0g 11%
Calories 31kcal 260kcal 11%
Vitamin B6 0.136mg 0.002mg 10%
Vitamin B5 0.44mg 0.036mg 8%
Calcium 43mg 102mg 6%
Protein 3.12g 0.04g 6%
Potassium 411mg 212mg 6%
Zinc 2.03mg 1.47mg 5%
Selenium 2.2µg 0.6µg 3%
Polyunsaturated fat 0.433g 0.017g 3%
Folate 9µg 0µg 2%
Fats 0.57g 0.06g 1%
Fructose 0g 0.52g 1%
Net carbs 2.3g 67.04g N/A
Magnesium 19mg 21mg 0%
Sugar 0.6g 60.46g N/A
Sodium 21mg 12mg 0%
Vitamin B1 0.069mg 0.066mg 0%
Choline 1.6mg 0%
Saturated fat 0.065g 0.007g 0%
Monounsaturated fat 0.052g 0.011g 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
True morels
24%
Maple syrup
Minerals Daily Need Coverage Score
96%
True morels
50%
Maple syrup

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 59.86g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 22)
Which food is cheaper?
True morels
True morels is cheaper (difference - $3.4)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.058g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.