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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" 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 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%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 16% 15% 48% 27% 2% 29% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 457% 14% 84% 37% 3% 56% 209%
Contains less Sodium -57.1%
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%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 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

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

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
Starch g g
Fructose 0g 0g
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
Vitamin A IU 0IU True morels
Vitamin E mg mg
Vitamin D 18IU 206IU True morels
Vitamin D 0.4µg 5.1µg True morels
Vitamin C mg mg
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
Vitamin B12 µg µg
Vitamin K µg µg
Tryptophan 0.011mg mg Shiitake
Threonine 0.134mg mg Shiitake
Isoleucine 0.111mg mg Shiitake
Leucine 0.189mg mg Shiitake
Lysine 0.134mg mg Shiitake
Methionine 0.033mg mg Shiitake
Phenylalanine 0.111mg mg Shiitake
Valine 0.145mg mg Shiitake
Histidine 0.056mg mg Shiitake
Cholesterol mg mg
Trans Fat 0g 0g
Saturated Fat g 0.065g Shiitake
Monounsaturated Fat g 0.052g True morels
Polyunsaturated fat g 0.433g 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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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

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

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.