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Mustard oil vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between mustard oil and true morels

  • The amount of iron, copper, phosphorus, manganese, zinc, vitamin B2, vitamin B3, potassium, and fiber in true morels is higher than in mustard oil.
  • True morels cover your daily need for iron, 152% more than mustard oil.
  • Mustard oil contains 178 times more saturated fat than true morels. While mustard oil contains 11.582g of saturated fat, true morels contain only 0.065g.
  • Mustard oil has a lower glycemic index. The glycemic index of mustard oil is 0, while the glycemic index of true morels is 32.

These are the specific foods used in this comparison Oil, mustard and Mushrooms, morel, raw.

Infographic

Mustard oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +17443.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +113721.2%
Contains more Poly. FatPolyunsaturated fat +4803%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard oil True morels
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard oil True morels DV% diff.
Fats 100g 0.57g 153%
Iron 0mg 12.18mg 152%
Monounsaturated fat 59.187g 0.052g 148%
Polyunsaturated fat 21.23g 0.433g 139%
Copper 0mg 0.625mg 69%
Saturated fat 11.582g 0.065g 52%
Calories 884kcal 31kcal 43%
Phosphorus 0mg 194mg 28%
Vitamin D 5.1µg 26%
Vitamin D 206IU 26%
Manganese 0mg 0.587mg 26%
Zinc 0mg 2.03mg 18%
Vitamin B2 0mg 0.205mg 16%
Vitamin B3 0mg 2.252mg 14%
Potassium 0mg 411mg 12%
Fiber 0g 2.8g 11%
Vitamin B6 0mg 0.136mg 10%
Vitamin B5 0mg 0.44mg 9%
Protein 0g 3.12g 6%
Vitamin B1 0mg 0.069mg 6%
Magnesium 0mg 19mg 5%
Calcium 0mg 43mg 4%
Selenium 0µg 2.2µg 4%
Carbs 0g 5.1g 2%
Folate 0µg 9µg 2%
Sodium 0mg 21mg 1%
Net carbs 0g 2.3g N/A
Sugar 0.6g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil True morels
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Mustard oil
19%
True morels
Minerals Daily Need Coverage Score
0%
Mustard oil
96%
True morels

Comparison summary

Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 11.517g)
Which food is richer in vitamins?
True morels
True morels is relatively richer in vitamins
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.