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  6. True morels vs. Vegetable

True morels vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between true morels and vegetable

  • True morels have more iron, copper, vitamin D, phosphorus, zinc, manganese, vitamin B3, potassium, and vitamin B2; however, vegetable has more vitamin A.
  • Daily need coverage for iron for true morels is 142% higher.
  • Vegetable has a higher glycemic index than true morels.

Food types used in this article are Mushrooms, morel, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

True morels vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +72%
Contains more PotassiumPotassium +143.2%
Contains more IronIron +1385.4%
Contains more CopperCopper +653%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +280.4%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +54.9%
Contains more SeleniumSelenium +633.3%
Contains more MagnesiumMagnesium +15.8%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B3Vitamin B3 +164.6%
Contains more Vitamin B5Vitamin B5 +191.4%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +111.1%
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Vegetable DV% diff.
Iron 12.18mg 0.82mg 142%
Copper 0.625mg 0.083mg 60%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Vitamin A 0µg 214µg 24%
Phosphorus 194mg 51mg 20%
Vitamin K 23.5µg 20%
Zinc 2.03mg 0.49mg 14%
Vitamin B3 2.252mg 0.851mg 9%
Manganese 0.587mg 0.379mg 9%
Vitamin B2 0.205mg 0.12mg 7%
Potassium 411mg 169mg 7%
Vitamin B5 0.44mg 0.151mg 6%
Fiber 2.8g 4.4g 6%
Vitamin B6 0.136mg 0.074mg 5%
Choline 24.1mg 4%
Vitamin C 3.2mg 4%
Vitamin E 0.38mg 3%
Selenium 2.2µg 0.3µg 3%
Carbs 5.1g 13.09g 3%
Folate 9µg 19µg 3%
Polyunsaturated fat 0.433g 0.072g 2%
Calcium 43mg 25mg 2%
Calories 31kcal 65kcal 2%
Sodium 21mg 35mg 1%
Protein 3.12g 2.86g 1%
Magnesium 19mg 22mg 1%
Fats 0.57g 0.15g 1%
Net carbs 2.3g 8.69g N/A
Sugar 0.6g 3.12g N/A
Vitamin B1 0.069mg 0.071mg 0%
Saturated fat 0.065g 0.031g 0%
Monounsaturated fat 0.052g 0.01g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +280%
Contains more OtherOther +138.8%
Contains more CarbsCarbs +156.7%
~equal in Protein ~2.86g
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +501.4%
Contains less Sat. FatSaturated fat -52.3%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.