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True morels vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between true morels and wheat ?

  • True morels are richer in iron and vitamin D, yet wheat is richer in selenium, manganese, phosphorus, magnesium, vitamin B1, vitamin B3, vitamin B6, and zinc.
  • Wheat 's daily need coverage for selenium is 159% higher.
  • True morels have a lower glycemic index than wheat .

We used Mushrooms, morel, raw and Wheat, durum types in this comparison.

Infographic

True morels vs Wheat  infographic
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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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +26.5%
Contains more IronIron +246%
Contains more CopperCopper +13%
Contains more MagnesiumMagnesium +657.9%
Contains more ZincZinc +104.9%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +413.1%
Contains more SeleniumSelenium +3963.6%
~equal in Potassium ~431mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69.4%
Contains more Vitamin B1Vitamin B1 +507.2%
Contains more Vitamin B3Vitamin B3 +199.2%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B6Vitamin B6 +208.1%
Contains more FolateFolate +377.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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 Wheat DV% diff.
Selenium 2.2µg 89.4µg 159%
Iron 12.18mg 3.52mg 108%
Manganese 0.587mg 3.012mg 105%
Phosphorus 194mg 508mg 45%
Magnesium 19mg 144mg 30%
Vitamin B1 0.069mg 0.419mg 29%
Vitamin B3 2.252mg 6.738mg 28%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Vitamin B6 0.136mg 0.419mg 22%
Carbs 5.1g 71.13g 22%
Protein 3.12g 13.68g 21%
Zinc 2.03mg 4.16mg 19%
Calories 31kcal 339kcal 15%
Fiber 2.8g 11%
Vitamin B5 0.44mg 0.935mg 10%
Folate 9µg 43µg 9%
Copper 0.625mg 0.553mg 8%
Vitamin B2 0.205mg 0.121mg 6%
Polyunsaturated fat 0.433g 0.978g 4%
Fats 0.57g 2.47g 3%
Saturated fat 0.065g 0.454g 2%
Sodium 21mg 2mg 1%
Monounsaturated fat 0.052g 0.344g 1%
Calcium 43mg 34mg 1%
Potassium 411mg 431mg 1%
Net carbs 2.3g 71.13g N/A
Sugar 0.6g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +719.1%
Contains more ProteinProtein +338.5%
Contains more FatsFats +333.3%
Contains more CarbsCarbs +1294.7%
Contains more OtherOther +11.3%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +561.5%
Contains more Poly. FatPolyunsaturated fat +125.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.