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Shiitake vs True morels - In-Depth Nutrition Comparison

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How are Shiitake and True morels different?

  • Shiitake is richer in Vitamin B5, Vitamin B6, Vitamin B3, and Selenium, while True morels are higher in Iron, Copper, Vitamin D, Manganese, Phosphorus, and Zinc.
  • True morels covers your daily need of Iron 147% more than Shiitake.
  • Shiitake contains 3 times more Vitamin B5 than True morels. Shiitake contains 1.5mg of Vitamin B5, while True morels contain 0.44mg.

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

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Shiitake vs True morels 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -57.1%
Contains more Iron +2870.7%
Contains more Calcium +2050%
Contains more Potassium +35.2%
Contains more Copper +340.1%
Contains more Zinc +97.1%
Contains more Phosphorus +73.2%
Equal in Magnesium - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 1% 27% 15% 48% 29% 48% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 457% 13% 37% 14% 209% 56% 84% 3%
Contains less Sodium -57.1%
Contains more Iron +2870.7%
Contains more Calcium +2050%
Contains more Potassium +35.2%
Contains more Copper +340.1%
Contains more Zinc +97.1%
Contains more Phosphorus +73.2%
Equal in Magnesium - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +240.9%
Contains more Vitamin B6 +115.4%
Contains more Folate +44.4%
Contains more Vitamin D +1175%
Contains more Vitamin B1 +360%
Equal in Vitamin B2 - 0.205
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 12% 4% 51% 73% 90% 68% 0% 0% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 153% 18% 48% 43% 27% 32% 0% 0% 7%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +240.9%
Contains more Vitamin B6 +115.4%
Contains more Folate +44.4%
Contains more Vitamin D +1175%
Contains more Vitamin B1 +360%
Equal in Vitamin B2 - 0.205

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Shiitake
27
True morels
Mineral Summary Score
23
Shiitake
109
True morels

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Shiitake
19%
True morels
Carbohydrates
7%
Shiitake
5%
True morels
Fats
2%
Shiitake
3%
True morels

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Shiitake True morels
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake True morels
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.78g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $0.7)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.065g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Shiitake True morels Opinion
Calories 34 31 Shiitake
Protein 2.24 3.12 True morels
Fats 0.49 0.57 True morels
Vitamin C
Carbs 6.79 5.1 Shiitake
Cholesterol
Vitamin D 18 206 True morels
Iron 0.41 12.18 True morels
Calcium 2 43 True morels
Potassium 304 411 True morels
Magnesium 20 19 Shiitake
Sugar 2.38 0.6 True morels
Fiber 2.5 2.8 True morels
Copper 0.142 0.625 True morels
Zinc 1.03 2.03 True morels
Starch
Phosphorus 112 194 True morels
Sodium 9 21 Shiitake
Vitamin A 0 True morels
Vitamin E
Vitamin D 0.4 5.1 True morels
Vitamin B1 0.015 0.069 True morels
Vitamin B2 0.217 0.205 Shiitake
Vitamin B3 3.877 2.252 Shiitake
Vitamin B5 1.5 0.44 Shiitake
Vitamin B6 0.293 0.136 Shiitake
Vitamin B12
Vitamin K
Folate 13 9 Shiitake
Trans Fat 0 0
Saturated Fat 0.065 Shiitake
Monounsaturated Fat 0.052 True morels
Polyunsaturated fat 0.433 True morels
Tryptophan 0.011 Shiitake
Threonine 0.134 Shiitake
Isoleucine 0.111 Shiitake
Leucine 0.189 Shiitake
Lysine 0.134 Shiitake
Methionine 0.033 Shiitake
Phenylalanine 0.111 Shiitake
Valine 0.145 Shiitake
Histidine 0.056 Shiitake
Fructose 0 0

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.