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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 cover your daily need for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
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%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +159.1%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +35.2%
Contains more IronIron +2870.7%
Contains more CopperCopper +340.1%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +73.2%
Contains more ManganeseManganese +155.2%
~equal in Magnesium ~19mg

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% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin B3Vitamin B3 +72.2%
Contains more Vitamin B5Vitamin B5 +240.9%
Contains more Vitamin B6Vitamin B6 +115.4%
Contains more FolateFolate +44.4%
Contains more Vitamin DVitamin D +1175%
Contains more Vitamin B1Vitamin B1 +360%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.205mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake True morels DV% diff.
Iron 0.41mg 12.18mg 147%
Copper 0.142mg 0.625mg 54%
Vitamin D 0.4µg 5.1µg 24%
Vitamin D 18IU 206IU 24%
Vitamin B5 1.5mg 0.44mg 21%
Manganese 0.23mg 0.587mg 16%
Vitamin B6 0.293mg 0.136mg 12%
Phosphorus 112mg 194mg 12%
Vitamin B3 3.877mg 2.252mg 10%
Zinc 1.03mg 2.03mg 9%
Selenium 5.7µg 2.2µg 6%
Vitamin B1 0.015mg 0.069mg 5%
Calcium 2mg 43mg 4%
Potassium 304mg 411mg 3%
Polyunsaturated fat 0.433g 3%
Protein 2.24g 3.12g 2%
Fiber 2.5g 2.8g 1%
Sodium 9mg 21mg 1%
Carbs 6.79g 5.1g 1%
Folate 13µg 9µg 1%
Vitamin B2 0.217mg 0.205mg 1%
Calories 34kcal 31kcal 0%
Fats 0.49g 0.57g 0%
Net carbs 4.29g 2.3g N/A
Magnesium 20mg 19mg 0%
Sugar 2.38g 0.6g N/A
Saturated fat 0.065g 0%
Monounsaturated fat 0.052g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 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
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 CarbsCarbs +33.1%
Contains more ProteinProtein +39.3%
Contains more FatsFats +16.3%
Contains more OtherOther +116.2%
~equal in Water ~89.61g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 GlucoseGlucose +296.7%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.