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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 have more iron, vitamin D, and copper.
  • Bran raw covers your daily need for 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.
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of bran raw is 56.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 more MagnesiumMagnesium +1136.8%
Contains more CalciumCalcium +34.9%
Contains more PotassiumPotassium +37.7%
Contains more ZincZinc +53.2%
Contains more PhosphorusPhosphorus +278.4%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +859.1%
Contains more SeleniumSelenium +1954.5%
Contains more IronIron +125.1%
Contains more CopperCopper +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.
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B5Vitamin B5 +239.5%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +477.8%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +141.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.205mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bran raw True morels DV% diff.
Manganese 5.63mg 0.587mg 219%
Vitamin B1 1.17mg 0.069mg 92%
Iron 5.41mg 12.18mg 85%
Selenium 45.2µg 2.2µg 78%
Phosphorus 734mg 194mg 77%
Magnesium 235mg 19mg 51%
Fiber 15.4g 2.8g 50%
Protein 17.3g 3.12g 28%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Copper 0.403mg 0.625mg 25%
Vitamin B5 1.494mg 0.44mg 21%
Carbs 66.22g 5.1g 20%
Polyunsaturated fat 2.766g 0.433g 16%
Calories 246kcal 31kcal 11%
Folate 52µg 9µg 11%
Zinc 3.11mg 2.03mg 10%
Fats 7.03g 0.57g 10%
Vitamin B3 0.934mg 2.252mg 8%
Vitamin E 1.01mg 7%
Saturated fat 1.328g 0.065g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.052g 6%
Potassium 566mg 411mg 5%
Vitamin K 3.2µg 3%
Calcium 58mg 43mg 2%
Vitamin B6 0.165mg 0.136mg 2%
Vitamin B2 0.22mg 0.205mg 1%
Sodium 4mg 21mg 1%
Net carbs 50.82g 2.3g N/A
Sugar 1.45g 0.6g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
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
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 ProteinProtein +454.5%
Contains more FatsFats +1133.3%
Contains more CarbsCarbs +1198.4%
Contains more OtherOther +81.3%
Contains more WaterWater +1268.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +4469.2%
Contains more Poly. FatPolyunsaturated fat +538.8%
Contains less Sat. FatSaturated fat -95.1%

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.