True morels vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between true morels and waffle?

True morels are higher in iron, copper, manganese, and zinc, yet waffle is higher in selenium, calcium, vitamin B1, and vitamin B2.
True morels' daily need coverage for iron is 123% more.
True morels have 10 times more copper than waffle. While true morels have 0.625mg of copper, waffle has only 0.062mg.
The amount of sodium in true morels is lower.
The glycemic index of true morels is lower.

We used Mushrooms, morel, raw and Waffles, plain, prepared from recipe types in this article.

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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.

True morels

Waffle

Contains more PotassiumPotassium	+158.5%
Contains more IronIron	+427.3%
Contains more CopperCopper	+908.1%
Contains more ZincZinc	+198.5%
Contains less SodiumSodium	-95.9%
Contains more ManganeseManganese	+121.5%

Contains more CalciumCalcium	+493%
Contains more SeleniumSelenium	+2000%

~equal in Magnesium ~19mg

~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.

True morels

Waffle

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B6Vitamin B6	+142.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+281.2%
Contains more Vitamin B2Vitamin B2	+69.3%
Contains more Vitamin B5Vitamin B5	+10.2%
Contains more FolateFolate	+411.1%

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~2.073mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	12.18mg	2.31mg	123%
Selenium	2.2µg	46.2µg	80%
Copper	0.625mg	0.062mg	63%
Polyunsaturated fat	0.433g	6.785g	42%
Vitamin D	206IU		26%
Vitamin D	5.1µg		26%
Cholesterol		69mg	23%
Fats	0.57g	14.1g	21%
Calcium	43mg	255mg	21%
Sodium	21mg	511mg	21%
Vitamin B1	0.069mg	0.263mg	16%
Manganese	0.587mg	0.265mg	14%
Saturated fat	0.065g	2.866g	13%
Calories	31kcal	291kcal	13%
Zinc	2.03mg	0.68mg	12%
Fiber	2.8g		11%
Vitamin B2	0.205mg	0.347mg	11%
Protein	3.12g	7.9g	10%
Vitamin B12		0.25µg	10%
Monounsaturated fat	0.052g	3.521g	9%
Carbs	5.1g	32.9g	9%
Folate	9µg	46µg	9%
Vitamin A	0µg	65µg	7%
Potassium	411mg	159mg	7%
Vitamin B6	0.136mg	0.056mg	6%
Phosphorus	194mg	190mg	1%
Vitamin B3	2.252mg	2.073mg	1%
Vitamin B5	0.44mg	0.485mg	1%
Vitamin C		0.4mg	0%
Net carbs	2.3g	32.9g	N/A
Magnesium	19mg	19mg	0%
Sugar	0.6g		N/A
Tryptophan		0.099mg	0%
Threonine		0.289mg	0%
Isoleucine		0.362mg	0%
Leucine		0.63mg	0%
Lysine		0.384mg	0%
Methionine		0.179mg	0%
Phenylalanine		0.395mg	0%
Valine		0.409mg	0%
Histidine		0.187mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	0.215g		N/A