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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.

Infographic

Shiitake vs True morels 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.
Contains less Sodium -57.1%
Contains more Selenium +159.1%
Contains more Calcium +2050%
Contains more Iron +2870.7%
Contains more Phosphorus +73.2%
Contains more Potassium +35.2%
Contains more Zinc +97.1%
Contains more Copper +340.1%
Contains more Manganese +155.2%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Contains less Sodium -57.1%
Contains more Selenium +159.1%
Contains more Calcium +2050%
Contains more Iron +2870.7%
Contains more Phosphorus +73.2%
Contains more Potassium +35.2%
Contains more Zinc +97.1%
Contains more Copper +340.1%
Contains more Manganese +155.2%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +33.1%
Contains more Protein +39.3%
Contains more Fats +16.3%
Contains more Other +116.2%
Equal in Water - 89.61
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more Carbs +33.1%
Contains more Protein +39.3%
Contains more Fats +16.3%
Contains more Other +116.2%
Equal in Water - 89.61

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +296.7%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +296.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Shiitake True morels Opinion
Net carbs 4.29g 2.3g Shiitake
Protein 2.24g 3.12g True morels
Fats 0.49g 0.57g True morels
Carbs 6.79g 5.1g Shiitake
Calories 34kcal 31kcal Shiitake
Sugar 2.38g 0.6g True morels
Fiber 2.5g 2.8g True morels
Calcium 2mg 43mg True morels
Iron 0.41mg 12.18mg True morels
Magnesium 20mg 19mg Shiitake
Phosphorus 112mg 194mg True morels
Potassium 304mg 411mg True morels
Sodium 9mg 21mg Shiitake
Zinc 1.03mg 2.03mg True morels
Copper 0.142mg 0.625mg True morels
Manganese 0.23mg 0.587mg True morels
Selenium 5.7µg 2.2µg Shiitake
Vitamin D 18IU 206IU True morels
Vitamin D 0.4µg 5.1µg True morels
Vitamin B1 0.015mg 0.069mg True morels
Vitamin B2 0.217mg 0.205mg Shiitake
Vitamin B3 3.877mg 2.252mg Shiitake
Vitamin B5 1.5mg 0.44mg Shiitake
Vitamin B6 0.293mg 0.136mg Shiitake
Folate 13µg 9µg Shiitake
Tryptophan 0.011mg Shiitake
Threonine 0.134mg Shiitake
Isoleucine 0.111mg Shiitake
Leucine 0.189mg Shiitake
Lysine 0.134mg Shiitake
Methionine 0.033mg Shiitake
Phenylalanine 0.111mg Shiitake
Valine 0.145mg Shiitake
Histidine 0.056mg Shiitake
Saturated Fat 0.065g Shiitake
Monounsaturated Fat 0.052g True morels
Polyunsaturated fat 0.433g True morels
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
Shiitake True morels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
24%
Shiitake
25%
True morels
Minerals Daily Need Coverage Score
24%
Shiitake
96%
True morels

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.

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. 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.