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  6. True morels vs. Winged bean

True morels vs. Winged bean — In-Depth Nutrition Comparison

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How are true morels and winged bean different?

  • True morels are higher in iron, vitamin D, phosphorus, vitamin B5, and zinc; however, winged bean is richer in copper, vitamin B1, and potassium.
  • Daily need coverage for iron for true morels is 127% higher.

Mushrooms, morel, raw and Winged bean tuber, raw are the varieties used in this article.

Infographic

True morels vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +43.3%
Contains more IronIron +509%
Contains more ZincZinc +46%
Contains more PhosphorusPhosphorus +331.1%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +42.6%
Contains more CopperCopper +121.8%
~equal in Manganese ~0.532mg

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +279.3%
Contains more Vitamin B6Vitamin B6 +81.3%
Contains more Vitamin B1Vitamin B1 +449.3%
Contains more FolateFolate +111.1%
~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 Winged bean DV% diff.
Iron 12.18mg 2mg 127%
Copper 0.625mg 1.386mg 85%
Vitamin B1 0.069mg 0.379mg 26%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Phosphorus 194mg 45mg 21%
Protein 3.12g 11.6g 17%
Fiber 2.8g 11%
Carbs 5.1g 28.1g 8%
Vitamin B5 0.44mg 0.116mg 6%
Zinc 2.03mg 1.39mg 6%
Calories 31kcal 148kcal 6%
Vitamin B6 0.136mg 0.075mg 5%
Potassium 411mg 586mg 5%
Vitamin B2 0.205mg 0.149mg 4%
Vitamin B3 2.252mg 1.64mg 4%
Selenium 2.2µg 0.7µg 3%
Folate 9µg 19µg 3%
Polyunsaturated fat 0.433g 0.174g 2%
Manganese 0.587mg 0.532mg 2%
Saturated fat 0.065g 0.222g 1%
Calcium 43mg 30mg 1%
Sodium 21mg 35mg 1%
Magnesium 19mg 24mg 1%
Fats 0.57g 0.9g 1%
Net carbs 2.3g 28.1g N/A
Sugar 0.6g N/A
Monounsaturated fat 0.052g 0.234g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +56.1%
Contains more ProteinProtein +271.8%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +451%
Contains more OtherOther +25%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Poly. FatPolyunsaturated fat +148.9%
Contains more Mono. FatMonounsaturated fat +350%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.