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  6. True morels vs. Wild rice raw

True morels vs. Wild rice raw — In-Depth Nutrition Comparison

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How are True morels and Wild rice raw different?

  • True morels are richer in Iron, and Vitamin D, while Wild rice raw is higher in Magnesium, Zinc, Phosphorus, Manganese, Vitamin B3, Folate, Vitamin B6, and Fiber.
  • True morels covers your daily need of Iron 128% more than Wild rice raw.

Mushrooms, morel, raw and Wild rice, raw types were used in this article.

Infographic

True morels vs Wild rice raw 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.
True morels
True morels
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +104.8%
Contains more Iron +521.4%
Contains more Copper +19.3%
Contains more Magnesium +831.6%
Contains more Phosphorus +123.2%
Contains less Sodium -66.7%
Contains more Zinc +193.6%
Contains more Manganese +126.4%
Contains more Selenium +27.3%
Equal in Potassium - 427
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +104.8%
Contains more Iron +521.4%
Contains more Copper +19.3%
Contains more Magnesium +831.6%
Contains more Phosphorus +123.2%
Contains less Sodium -66.7%
Contains more Zinc +193.6%
Contains more Manganese +126.4%
Contains more Selenium +27.3%
Equal in Potassium - 427

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
True morels
1
:
11
Wild rice raw
Wild rice raw
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +144.1%
Contains more Vitamin B6 +187.5%
Contains more Folate +955.6%
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin D +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +144.1%
Contains more Vitamin B6 +187.5%
Contains more Folate +955.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
True morels
True morels
2
:
3
Wild rice raw
Wild rice raw
Contains more Water +1054.8%
Contains more Protein +372.1%
Contains more Fats +89.5%
Contains more Carbs +1368.6%
Equal in Other - 1.53
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Water +1054.8%
Contains more Protein +372.1%
Contains more Fats +89.5%
Contains more Carbs +1368.6%
Equal in Other - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
True morels
True morels
1
:
2
Wild rice raw
Wild rice raw
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +205.8%
Contains more Polyunsaturated fat +56.1%
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +205.8%
Contains more Polyunsaturated fat +56.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
True morels
True morels
1
:
1
Wild rice raw
Wild rice raw
Contains more Glucose +∞%
Contains more Sucrose +∞%
True morels
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Sucrose +∞%

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 Wild rice raw
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient True morels Wild rice raw Opinion
Net carbs 2.3g 68.7g Wild rice raw
Protein 3.12g 14.73g Wild rice raw
Fats 0.57g 1.08g Wild rice raw
Carbs 5.1g 74.9g Wild rice raw
Calories 31kcal 357kcal Wild rice raw
Sugar 0.6g 2.5g True morels
Fiber 2.8g 6.2g Wild rice raw
Calcium 43mg 21mg True morels
Iron 12.18mg 1.96mg True morels
Magnesium 19mg 177mg Wild rice raw
Phosphorus 194mg 433mg Wild rice raw
Potassium 411mg 427mg Wild rice raw
Sodium 21mg 7mg Wild rice raw
Zinc 2.03mg 5.96mg Wild rice raw
Copper 0.625mg 0.524mg True morels
Manganese 0.587mg 1.329mg Wild rice raw
Selenium 2.2µg 2.8µg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin D 206IU 0IU True morels
Vitamin D 5.1µg 0µg True morels
Vitamin B1 0.069mg 0.115mg Wild rice raw
Vitamin B2 0.205mg 0.262mg Wild rice raw
Vitamin B3 2.252mg 6.733mg Wild rice raw
Vitamin B5 0.44mg 1.074mg Wild rice raw
Vitamin B6 0.136mg 0.391mg Wild rice raw
Folate 9µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.065g 0.156g True morels
Monounsaturated Fat 0.052g 0.159g Wild rice raw
Polyunsaturated fat 0.433g 0.676g Wild rice raw
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
True morels
39%
Wild rice raw
Minerals Daily Need Coverage Score
96%
True morels
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 14mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.9g)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 25)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.