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  6. True morels vs. Tofu

True morels vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between true morels and tofu?

  • True morels are higher in iron, copper, vitamin D, phosphorus, vitamin B3, vitamin B2, zinc, and fiber, yet tofu is higher in calcium and selenium.
  • True morels' daily need coverage for iron is 85% more.
  • The glycemic index of tofu is lower.

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

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +239.7%
Contains more IronIron +127.2%
Contains more CopperCopper +223.8%
Contains more ZincZinc +153.8%
Contains more PhosphorusPhosphorus +100%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +714%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +304.5%
~equal in Manganese ~0.605mg

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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +294.2%
Contains more Vitamin B3Vitamin B3 +1054.9%
Contains more Vitamin B5Vitamin B5 +547.1%
Contains more Vitamin B6Vitamin B6 +189.4%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Tofu DV% diff.
Iron 12.18mg 5.36mg 85%
Copper 0.625mg 0.193mg 48%
Calcium 43mg 350mg 31%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Polyunsaturated fat 0.433g 2.699g 15%
Phosphorus 194mg 97mg 14%
Vitamin B3 2.252mg 0.195mg 13%
Vitamin B2 0.205mg 0.052mg 12%
Selenium 2.2µg 8.9µg 12%
Zinc 2.03mg 0.8mg 11%
Protein 3.12g 8.08g 10%
Fiber 2.8g 0.3g 10%
Potassium 411mg 121mg 9%
Vitamin B5 0.44mg 0.068mg 7%
Vitamin B6 0.136mg 0.047mg 7%
Fats 0.57g 4.78g 6%
Choline 28.8mg 5%
Magnesium 19mg 30mg 3%
Saturated fat 0.065g 0.691g 3%
Monounsaturated fat 0.052g 1.056g 3%
Folate 9µg 15µg 2%
Vitamin K 2.4µg 2%
Calories 31kcal 76kcal 2%
Vitamin B1 0.069mg 0.081mg 1%
Manganese 0.587mg 0.605mg 1%
Sodium 21mg 7mg 1%
Carbs 5.1g 1.87g 1%
Vitamin C 0.1mg 0%
Net carbs 2.3g 1.57g N/A
Sugar 0.6g 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +172.7%
Contains more OtherOther +122.2%
Contains more ProteinProtein +159%
Contains more FatsFats +738.6%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +1930.8%
Contains more Poly. FatPolyunsaturated fat +523.3%

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/172476/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.