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  6. Bran raw vs. True morels

Bran raw vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between Bran raw and True morels

  • Bran raw has more Manganese, Vitamin B1, Selenium, Phosphorus, Magnesium, Fiber, and Vitamin B5, while True morels has more Iron, Vitamin D, and Copper.
  • Bran raw covers your daily need of Manganese 219% more than True morels.
  • Bran raw contains 21 times more Selenium than True morels. While Bran raw contains 45.2µg of Selenium, True morels contain only 2.2µg.

These are the specific foods used in this comparison Oat bran, raw and Mushrooms, morel, raw.

Infographic

Bran raw 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.
Bran raw
Bran raw
8
:
2
True morels
True morels
Contains more Calcium +34.9%
Contains more Magnesium +1136.8%
Contains more Phosphorus +278.4%
Contains more Potassium +37.7%
Contains less Sodium -81%
Contains more Zinc +53.2%
Contains more Manganese +859.1%
Contains more Selenium +1954.5%
Contains more Iron +125.1%
Contains more Copper +55.1%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Contains more Calcium +34.9%
Contains more Magnesium +1136.8%
Contains more Phosphorus +278.4%
Contains more Potassium +37.7%
Contains less Sodium -81%
Contains more Zinc +53.2%
Contains more Manganese +859.1%
Contains more Selenium +1954.5%
Contains more Iron +125.1%
Contains more Copper +55.1%

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.
Bran raw
Bran raw
9
:
2
True morels
True morels
Contains more Vitamin B1 +1595.7%
Contains more Vitamin B5 +239.5%
Contains more Vitamin B6 +21.3%
Contains more Folate +477.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +141.1%
Equal in Vitamin B2 - 0.205
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
True morels
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 B1 +1595.7%
Contains more Vitamin B5 +239.5%
Contains more Vitamin B6 +21.3%
Contains more Folate +477.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +141.1%
Equal in Vitamin B2 - 0.205

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
True morels
True morels
Contains more Protein +454.5%
Contains more Fats +1133.3%
Contains more Carbs +1198.4%
Contains more Other +81.3%
Contains more Water +1268.1%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
True morels
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 Protein +454.5%
Contains more Fats +1133.3%
Contains more Carbs +1198.4%
Contains more Other +81.3%
Contains more Water +1268.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
True morels
True morels
Contains more Monounsaturated Fat +4469.2%
Contains more Polyunsaturated fat +538.8%
Contains less Saturated Fat -95.1%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Contains more Monounsaturated Fat +4469.2%
Contains more Polyunsaturated fat +538.8%
Contains less Saturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw True morels Opinion
Net carbs 50.82g 2.3g Bran raw
Protein 17.3g 3.12g Bran raw
Fats 7.03g 0.57g Bran raw
Carbs 66.22g 5.1g Bran raw
Calories 246kcal 31kcal Bran raw
Sugar 1.45g 0.6g True morels
Fiber 15.4g 2.8g Bran raw
Calcium 58mg 43mg Bran raw
Iron 5.41mg 12.18mg True morels
Magnesium 235mg 19mg Bran raw
Phosphorus 734mg 194mg Bran raw
Potassium 566mg 411mg Bran raw
Sodium 4mg 21mg Bran raw
Zinc 3.11mg 2.03mg Bran raw
Copper 0.403mg 0.625mg True morels
Manganese 5.63mg 0.587mg Bran raw
Selenium 45.2µg 2.2µg Bran raw
Vitamin E 1.01mg Bran raw
Vitamin D 0IU 206IU True morels
Vitamin D 0µg 5.1µg True morels
Vitamin B1 1.17mg 0.069mg Bran raw
Vitamin B2 0.22mg 0.205mg Bran raw
Vitamin B3 0.934mg 2.252mg True morels
Vitamin B5 1.494mg 0.44mg Bran raw
Vitamin B6 0.165mg 0.136mg Bran raw
Folate 52µg 9µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.065g True morels
Monounsaturated Fat 2.376g 0.052g Bran raw
Polyunsaturated fat 2.766g 0.433g Bran raw
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
Bran raw True morels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
27%
True morels
Minerals Daily Need Coverage Score
195%
Bran raw
96%
True morels

Comparison summary

Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 0.85g)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 1.263g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 17mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.