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  6. Roe vs. True morels

Roe vs. True morels — In-Depth Nutrition Comparison

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What are the differences between roe and true morels?

  • Roe is higher in selenium, vitamin B2, phosphorus, folate, vitamin B1, and vitamin B5, yet true morels are higher in iron, copper, manganese, and fiber.
  • True morels' daily need coverage for iron is 143% more.
  • Roe has 24 times more selenium than true morels. While roe has 51.7µg of selenium, true morels have only 2.2µg.

We used Fish, roe, mixed species, cooked, dry heat and Mushrooms, morel, raw types in this article.

Infographic

Roe 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.
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +36.8%
Contains more PhosphorusPhosphorus +165.5%
Contains more SeleniumSelenium +2250%
Contains more CalciumCalcium +53.6%
Contains more PotassiumPotassium +45.2%
Contains more IronIron +1481.8%
Contains more CopperCopper +388.3%
Contains more ZincZinc +58.6%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +4415.4%

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.
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +301.4%
Contains more Vitamin B2Vitamin B2 +362.9%
Contains more Vitamin B5Vitamin B5 +162.3%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +922.2%
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~2.252mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe True morels DV% diff.
Vitamin B12 11.54µg 481%
Cholesterol 479mg 160%
Iron 0.77mg 12.18mg 143%
Selenium 51.7µg 2.2µg 90%
Vitamin B2 0.949mg 0.205mg 57%
Copper 0.128mg 0.625mg 55%
Protein 28.62g 3.12g 51%
Phosphorus 515mg 194mg 46%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Manganese 0.013mg 0.587mg 25%
Folate 92µg 9µg 21%
Polyunsaturated fat 3.404g 0.433g 20%
Vitamin C 16.4mg 18%
Vitamin B1 0.277mg 0.069mg 17%
Vitamin B5 1.154mg 0.44mg 14%
Fats 8.23g 0.57g 12%
Fiber 0g 2.8g 11%
Vitamin A 91µg 0µg 10%
Calories 204kcal 31kcal 9%
Saturated fat 1.866g 0.065g 8%
Zinc 1.28mg 2.03mg 7%
Monounsaturated fat 2.129g 0.052g 5%
Sodium 117mg 21mg 4%
Potassium 283mg 411mg 4%
Vitamin B6 0.185mg 0.136mg 4%
Calcium 28mg 43mg 2%
Magnesium 26mg 19mg 2%
Carbs 1.92g 5.1g 1%
Net carbs 1.92g 2.3g N/A
Sugar 0.6g N/A
Vitamin B3 2.192mg 2.252mg 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +817.3%
Contains more FatsFats +1343.9%
Contains more OtherOther +62.5%
Contains more CarbsCarbs +165.6%
Contains more WaterWater +52.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +3994.2%
Contains more Poly. FatPolyunsaturated fat +686.1%
Contains less Sat. FatSaturated fat -96.5%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.