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  6. Shallot vs. True morels

Shallot vs. True morels — In-Depth Nutrition Comparison

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What are the differences between shallot and true morels?

  • Shallot is higher in vitamin B6 and folate, yet true morels are higher in iron, copper, vitamin D, phosphorus, zinc, vitamin B2, manganese, and vitamin B3.
  • True morels' daily need coverage for iron is 137% more.
  • Shallot has 4 times more folate than true morels. While shallot has 34µg of folate, true morels have only 9µg.

We used Shallots, raw and Mushrooms, morel, raw types in this article.

Infographic

Shallot vs True morels infographic
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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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 -42.9%
Contains more CalciumCalcium +16.2%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +915%
Contains more CopperCopper +610.2%
Contains more ZincZinc +407.5%
Contains more PhosphorusPhosphorus +223.3%
Contains more ManganeseManganese +101%
Contains more SeleniumSelenium +83.3%
~equal in Magnesium ~19mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +153.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.8%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +925%
Contains more Vitamin B3Vitamin B3 +1026%
Contains more Vitamin B5Vitamin B5 +51.7%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Shallot True morels DV% diff.
Iron 1.2mg 12.18mg 137%
Copper 0.088mg 0.625mg 60%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Phosphorus 60mg 194mg 19%
Vitamin B6 0.345mg 0.136mg 16%
Zinc 0.4mg 2.03mg 15%
Vitamin B2 0.02mg 0.205mg 14%
Manganese 0.292mg 0.587mg 13%
Vitamin B3 0.2mg 2.252mg 13%
Vitamin C 8mg 9%
Folate 34µg 9µg 6%
Carbs 16.8g 5.1g 4%
Polyunsaturated fat 0.039g 0.433g 3%
Vitamin B5 0.29mg 0.44mg 3%
Calories 72kcal 31kcal 2%
Fiber 3.2g 2.8g 2%
Potassium 334mg 411mg 2%
Choline 11.3mg 2%
Selenium 1.2µg 2.2µg 2%
Vitamin K 0.8µg 1%
Vitamin B1 0.06mg 0.069mg 1%
Protein 2.5g 3.12g 1%
Calcium 37mg 43mg 1%
Fats 0.1g 0.57g 1%
Net carbs 13.6g 2.3g N/A
Magnesium 21mg 19mg 0%
Sugar 7.87g 0.6g N/A
Sodium 12mg 21mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.017g 0.065g 0%
Monounsaturated fat 0.014g 0.052g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +229.4%
Contains more ProteinProtein +24.8%
Contains more FatsFats +470%
Contains more WaterWater +12.3%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -73.8%
Contains more Mono. FatMonounsaturated fat +271.4%
Contains more Poly. FatPolyunsaturated fat +1010.3%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.