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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 cover your daily need for iron, 128% more than wild rice raw.
  • Wild rice raw has a higher glycemic index (57) than true morels (32).

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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +104.8%
Contains more IronIron +521.4%
Contains more CopperCopper +19.3%
Contains more MagnesiumMagnesium +831.6%
Contains more ZincZinc +193.6%
Contains more PhosphorusPhosphorus +123.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +126.4%
Contains more SeleniumSelenium +27.3%
~equal in Potassium ~427mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B5Vitamin B5 +144.1%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +955.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Wild rice raw DV% diff.
Iron 12.18mg 1.96mg 128%
Magnesium 19mg 177mg 38%
Zinc 2.03mg 5.96mg 36%
Phosphorus 194mg 433mg 34%
Manganese 0.587mg 1.329mg 32%
Vitamin B3 2.252mg 6.733mg 28%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Carbs 5.1g 74.9g 23%
Protein 3.12g 14.73g 23%
Folate 9µg 95µg 22%
Vitamin B6 0.136mg 0.391mg 20%
Calories 31kcal 357kcal 16%
Fiber 2.8g 6.2g 14%
Vitamin B5 0.44mg 1.074mg 13%
Copper 0.625mg 0.524mg 11%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Vitamin B2 0.205mg 0.262mg 4%
Vitamin B1 0.069mg 0.115mg 4%
Polyunsaturated fat 0.433g 0.676g 2%
Calcium 43mg 21mg 2%
Vitamin K 1.9µg 2%
Fats 0.57g 1.08g 1%
Selenium 2.2µg 2.8µg 1%
Sodium 21mg 7mg 1%
Net carbs 2.3g 68.7g N/A
Potassium 411mg 427mg 0%
Sugar 0.6g 2.5g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.065g 0.156g 0%
Monounsaturated fat 0.052g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
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 WaterWater +1054.8%
Contains more ProteinProtein +372.1%
Contains more FatsFats +89.5%
Contains more CarbsCarbs +1368.6%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Mono. FatMonounsaturated fat +205.8%
Contains more Poly. FatPolyunsaturated fat +56.1%

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
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 GlucoseGlucose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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.