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  6. Porridge vs. True morels

Porridge vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between porridge and true morels

  • The amount of iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B2, potassium, vitamin B3, and vitamin B6 in true morels is higher than in porridge.
  • True morels cover your daily need for iron, 106% more than porridge.
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mushrooms, morel, raw.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +102.3%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +27.3%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +2468.8%
Contains more IronIron +225.7%
Contains more CopperCopper +1462.5%
Contains more ZincZinc +1461.5%
Contains more PhosphorusPhosphorus +1193.3%
Contains more ManganeseManganese +∞%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25.5%
Contains more Vitamin B2Vitamin B2 +720%
Contains more Vitamin B3Vitamin B3 +333.1%
Contains more Vitamin B5Vitamin B5 +519.7%
Contains more Vitamin B6Vitamin B6 +946.2%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge True morels DV% diff.
Iron 3.74mg 12.18mg 106%
Copper 0.04mg 0.625mg 65%
Manganese 0mg 0.587mg 26%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 15mg 194mg 26%
Zinc 0.13mg 2.03mg 17%
Vitamin B2 0.025mg 0.205mg 14%
Potassium 16mg 411mg 12%
Vitamin B3 0.52mg 2.252mg 11%
Vitamin B6 0.013mg 0.136mg 9%
Fiber 0.5g 2.8g 9%
Vitamin B5 0.071mg 0.44mg 7%
Calcium 87mg 43mg 4%
Protein 1.44g 3.12g 3%
Magnesium 5mg 19mg 3%
Carbs 10.52g 5.1g 2%
Polyunsaturated fat 0.114g 0.433g 2%
Folate 12µg 9µg 1%
Calories 50kcal 31kcal 1%
Vitamin B1 0.055mg 0.069mg 1%
Selenium 2.8µg 2.2µg 1%
Sodium 6mg 21mg 1%
Fats 0.21g 0.57g 1%
Net carbs 10.02g 2.3g N/A
Sugar 0.03g 0.6g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.065g 0%
Monounsaturated fat 0.028g 0.052g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +106.3%
Contains more ProteinProtein +116.7%
Contains more FatsFats +171.4%
Contains more OtherOther +627.3%
~equal in Water ~89.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +279.8%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.