True morels vs. Yam — In-Depth Nutrition Comparison
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Differences between true morels and yam
- True morels are higher in iron, copper, vitamin D, phosphorus, zinc, vitamin B2, vitamin B3, and manganese; however, yam is richer in vitamin B6 and potassium.
- True morels' daily need coverage for iron is 146% higher.
- True morels have a lower glycemic index (32) than yam (51).
The food types used in this comparison are Mushrooms, morel, raw and Yam, raw.
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.
| Contains more CalciumCalcium | +152.9% |
| Contains more IronIron | +2155.6% |
| Contains more CopperCopper | +251.1% |
| Contains more ZincZinc | +745.8% |
| Contains more PhosphorusPhosphorus | +252.7% |
| Contains more ManganeseManganese | +47.9% |
| Contains more SeleniumSelenium | +214.3% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more PotassiumPotassium | +98.5% |
| Contains less SodiumSodium | -57.1% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +540.6% |
| Contains more Vitamin B3Vitamin B3 | +308% |
| Contains more Vitamin B5Vitamin B5 | +40.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +62.3% |
| Contains more Vitamin B6Vitamin B6 | +115.4% |
| Contains more FolateFolate | +155.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +103.9% |
| Contains more FatsFats | +235.3% |
| Contains more WaterWater | +28.8% |
| Contains more OtherOther | +95.1% |
| Contains more CarbsCarbs | +446.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.433 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +766.7% |
| Contains more Poly. FatPolyunsaturated fat | +469.7% |
| Contains less Sat. FatSaturated fat | -43.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 12.18mg | 0.54mg | 146% |
| Copper | 0.625mg | 0.178mg | 50% |
| Vitamin D | 206IU | 0IU | 26% |
| Vitamin D | 5.1µg | 0µg | 26% |
| Phosphorus | 194mg | 55mg | 20% |
| Vitamin C | 17.1mg | 19% | |
| Zinc | 2.03mg | 0.24mg | 16% |
| Vitamin B2 | 0.205mg | 0.032mg | 13% |
| Vitamin B6 | 0.136mg | 0.293mg | 12% |
| Potassium | 411mg | 816mg | 12% |
| Vitamin B3 | 2.252mg | 0.552mg | 11% |
| Carbs | 5.1g | 27.88g | 8% |
| Manganese | 0.587mg | 0.397mg | 8% |
| Fiber | 2.8g | 4.1g | 5% |
| Calories | 31kcal | 118kcal | 4% |
| Folate | 9µg | 23µg | 4% |
| Vitamin B1 | 0.069mg | 0.112mg | 4% |
| Selenium | 2.2µg | 0.7µg | 3% |
| Protein | 3.12g | 1.53g | 3% |
| Calcium | 43mg | 17mg | 3% |
| Vitamin B5 | 0.44mg | 0.314mg | 3% |
| Choline | 16.5mg | 3% | |
| Polyunsaturated fat | 0.433g | 0.076g | 2% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin A | 0µg | 7µg | 1% |
| Sodium | 21mg | 9mg | 1% |
| Fats | 0.57g | 0.17g | 1% |
| Net carbs | 2.3g | 23.78g | N/A |
| Magnesium | 19mg | 21mg | 0% |
| Sugar | 0.6g | 0.5g | N/A |
| Saturated fat | 0.065g | 0.037g | 0% |
| Monounsaturated fat | 0.052g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
96%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.028g)
Which food is cheaper?
Yam is cheaper (difference - $0.4)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Cholesterol?
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
True morels is lower in glycemic index (difference - 19)
Which food is richer in minerals?
True morels is relatively richer in minerals