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True morels vs. Veggie burger — In-Depth Nutrition Comparison

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What are the differences between true morels and veggie burgers?

  • True morels are higher in iron, copper, and vitamin D, yet veggie burgers are higher in vitamin B1, selenium, folate, manganese, vitamin B6, and vitamin B3.
  • Veggie burgers' daily need coverage for vitamin B1 is 215% more.
  • The amount of sodium in true morels is lower.
  • The glycemic index of true morels is lower.

We used Mushrooms, morel, raw and Veggie burgers or soyburgers, unprepared types in this article.

Infographic

True morels vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +405.4%
Contains more CopperCopper +212.5%
Contains more ZincZinc +61.1%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +194.7%
Contains more CalciumCalcium +216.3%
Contains more ManganeseManganese +62%
Contains more SeleniumSelenium +927.3%
~equal in Phosphorus ~206mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3742%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +122.8%
Contains more FolateFolate +1277.8%

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +46.4%
Contains more ProteinProtein +403.2%
Contains more FatsFats +1005.3%
Contains more CarbsCarbs +179.8%
Contains more OtherOther +57.5%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +3319.2%
Contains more Poly. FatPolyunsaturated fat +367.2%

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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +130.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~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 Veggie burger
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient True morels Veggie burger DV% diff.
Vitamin B1 0.069mg 2.651mg 215%
Iron 12.18mg 2.41mg 122%
Vitamin B12 2.01µg 84%
Copper 0.625mg 0.2mg 47%
Selenium 2.2µg 22.6µg 37%
Folate 9µg 124µg 29%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Protein 3.12g 15.7g 25%
Sodium 21mg 569mg 24%
Manganese 0.587mg 0.951mg 16%
Vitamin B6 0.136mg 0.303mg 13%
Polyunsaturated fat 0.433g 2.023g 11%
Magnesium 19mg 56mg 9%
Vitamin B3 2.252mg 3.753mg 9%
Fats 0.57g 6.3g 9%
Calcium 43mg 136mg 9%
Fiber 2.8g 4.9g 8%
Calories 31kcal 177kcal 7%
Zinc 2.03mg 1.26mg 7%
Saturated fat 0.065g 1.44g 6%
Vitamin C 4.5mg 5%
Monounsaturated fat 0.052g 1.778g 4%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Vitamin B2 0.205mg 0.244mg 3%
Vitamin B5 0.44mg 0.289mg 3%
Carbs 5.1g 14.27g 3%
Phosphorus 194mg 206mg 2%
Starch 5.78g 2%
Potassium 411mg 333mg 2%
Cholesterol 5mg 2%
Vitamin E 0.23mg 2%
Net carbs 2.3g 9.37g N/A
Sugar 0.6g 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0g 0.13g 0%
Omega-3 - ALA 0g 0.081g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g 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 Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
96%
True morels
71%
Veggie burger

Comparison summary

Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.6)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 548mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 1.375g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.