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  6. True morels vs. Tofu

True morels vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between true morels and tofu?

  • True morels are richer in iron, vitamin D, copper, vitamin B3, and vitamin B2, yet tofu is richer in calcium, selenium, manganese, magnesium, and vitamin B1.
  • True morels' daily need coverage for iron is 119% higher.
  • Tofu has a lower glycemic index than true morels.

We used Mushrooms, morel, raw and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

True morels vs Tofu 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%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +73.4%
Contains more IronIron +357.9%
Contains more CopperCopper +65.3%
Contains more ZincZinc +29.3%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +1488.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +101.2%
Contains more SeleniumSelenium +690.9%
~equal in Phosphorus ~190mg

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%
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +101%
Contains more Vitamin B3Vitamin B3 +491.1%
Contains more Vitamin B5Vitamin B5 +230.8%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more Vitamin B1Vitamin B1 +129%
Contains more FolateFolate +222.2%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Tofu DV% diff.
Iron 12.18mg 2.66mg 119%
Calcium 43mg 683mg 64%
Polyunsaturated fat 0.433g 4.921g 30%
Protein 3.12g 17.27g 28%
Selenium 2.2µg 17.4µg 28%
Copper 0.625mg 0.378mg 27%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Manganese 0.587mg 1.181mg 26%
Fats 0.57g 8.72g 13%
Vitamin B3 2.252mg 0.381mg 12%
Magnesium 19mg 58mg 9%
Vitamin B2 0.205mg 0.102mg 8%
Vitamin B1 0.069mg 0.158mg 7%
Vitamin B5 0.44mg 0.133mg 6%
Calories 31kcal 144kcal 6%
Potassium 411mg 237mg 5%
Folate 9µg 29µg 5%
Saturated fat 0.065g 1.261g 5%
Monounsaturated fat 0.052g 1.925g 5%
Zinc 2.03mg 1.57mg 4%
Vitamin B6 0.136mg 0.092mg 3%
Fiber 2.8g 2.3g 2%
Phosphorus 194mg 190mg 1%
Carbs 5.1g 2.78g 1%
Vitamin C 0.2mg 0%
Net carbs 2.3g 0.48g N/A
Sugar 0.6g N/A
Sodium 21mg 14mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +83.5%
Contains more WaterWater +28.3%
Contains more OtherOther +14.3%
Contains more ProteinProtein +453.5%
Contains more FatsFats +1429.8%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +3601.9%
Contains more Poly. FatPolyunsaturated fat +1036.5%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.