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True morels vs. White bread — In-Depth Nutrition Comparison

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How are true morels and white bread different?

  • True morels are higher in iron, copper, vitamin D, phosphorus, and zinc; however, white bread is richer in vitamin B1, selenium, folate, and vitamin B3.
  • Daily need coverage for iron for true morels is 107% higher.
  • True morels have less sodium.
  • True morels have a lower glycemic index (32) than white bread (73).

Mushrooms, morel, raw and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

True morels vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +226.2%
Contains more IronIron +237.4%
Contains more CopperCopper +518.8%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +98%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +234.9%
Contains more SeleniumSelenium +900%
~equal in Manganese ~0.536mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more Vitamin B1Vitamin B1 +672.5%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +112.3%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more FolateFolate +1133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +146%
Contains more ProteinProtein +183.7%
Contains more FatsFats +484.2%
Contains more CarbsCarbs +869%
Contains more OtherOther +23.8%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +1051.9%
Contains more Poly. FatPolyunsaturated fat +270%

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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +161.7%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~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 White bread
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 White bread DV% diff.
Iron 12.18mg 3.61mg 107%
Copper 0.625mg 0.101mg 58%
Vitamin B1 0.069mg 0.533mg 39%
Selenium 2.2µg 22µg 36%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Folate 9µg 111µg 26%
Sodium 21mg 490mg 20%
Vitamin B3 2.252mg 4.78mg 16%
Starch 37.17g 15%
Carbs 5.1g 49.42g 15%
Phosphorus 194mg 98mg 14%
Zinc 2.03mg 0.74mg 12%
Calories 31kcal 266kcal 12%
Protein 3.12g 8.85g 11%
Calcium 43mg 144mg 10%
Potassium 411mg 126mg 8%
Polyunsaturated fat 0.433g 1.602g 8%
Vitamin B6 0.136mg 0.087mg 4%
Fats 0.57g 3.33g 4%
Saturated fat 0.065g 0.698g 3%
Choline 14.6mg 3%
Fructose 0g 2.43g 3%
Vitamin B2 0.205mg 0.243mg 3%
Manganese 0.587mg 0.536mg 2%
Vitamin B5 0.44mg 0.536mg 2%
Vitamin E 0.22mg 1%
Monounsaturated fat 0.052g 0.599g 1%
Magnesium 19mg 23mg 1%
Net carbs 2.3g 46.72g N/A
Sugar 0.6g 5.67g N/A
Fiber 2.8g 2.7g 0%
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0g 0.166g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.002g 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 White bread
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
33%
White bread
Minerals Daily Need Coverage Score
96%
True morels
56%
White bread

Comparison summary

Which food is cheaper?
White bread
White bread is cheaper (difference - $0.6)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 5.07g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 469mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 0.633g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 41)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.