Spinach raw vs. True morels — In-Depth Nutrition Comparison
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What are the differences between spinach raw and true morels?
- Spinach raw is higher in vitamin A, folate, magnesium, and manganese, yet true morels are higher in iron, copper, vitamin D, phosphorus, zinc, and vitamin B3.
- Spinach raw's daily need coverage for vitamin A is 188% more.
- Spinach raw has 22 times more folate than true morels. While spinach raw has 194µg of folate, true morels have only 9µg.
We used Spinach, raw and Mushrooms, morel, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +315.8% |
| Contains more CalciumCalcium | +130.2% |
| Contains more PotassiumPotassium | +35.8% |
| Contains more ManganeseManganese | +52.8% |
| Contains more IronIron | +349.4% |
| Contains more CopperCopper | +380.8% |
| Contains more ZincZinc | +283% |
| Contains more PhosphorusPhosphorus | +295.9% |
| Contains less SodiumSodium | -73.4% |
| Contains more SeleniumSelenium | +120% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13% |
| Contains more Vitamin B6Vitamin B6 | +43.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2055.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +211% |
| Contains more Vitamin B5Vitamin B5 | +576.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Iron | 2.71mg | 12.18mg | 118% |
| Copper | 0.13mg | 0.625mg | 55% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 9µg | 46% |
| Vitamin C | 28.1mg | 31% | |
| Vitamin D | 0IU | 206IU | 26% |
| Vitamin D | 0µg | 5.1µg | 26% |
| Phosphorus | 49mg | 194mg | 21% |
| Zinc | 0.53mg | 2.03mg | 14% |
| Magnesium | 79mg | 19mg | 14% |
| Vitamin E | 2.03mg | 14% | |
| Manganese | 0.897mg | 0.587mg | 13% |
| Vitamin B3 | 0.724mg | 2.252mg | 10% |
| Vitamin B5 | 0.065mg | 0.44mg | 8% |
| Calcium | 99mg | 43mg | 6% |
| Vitamin B6 | 0.195mg | 0.136mg | 5% |
| Potassium | 558mg | 411mg | 4% |
| Choline | 19.3mg | 4% | |
| Sodium | 79mg | 21mg | 3% |
| Fiber | 2.2g | 2.8g | 2% |
| Selenium | 1µg | 2.2µg | 2% |
| Polyunsaturated fat | 0.165g | 0.433g | 2% |
| Protein | 2.86g | 3.12g | 1% |
| Vitamin B2 | 0.189mg | 0.205mg | 1% |
| Vitamin B1 | 0.078mg | 0.069mg | 1% |
| Calories | 23kcal | 31kcal | 0% |
| Fats | 0.39g | 0.57g | 0% |
| Carbs | 3.63g | 5.1g | 0% |
| Net carbs | 1.43g | 2.3g | N/A |
| Sugar | 0.42g | 0.6g | N/A |
| Saturated fat | 0.063g | 0.065g | 0% |
| Monounsaturated fat | 0.01g | 0.052g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0g | 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
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
| Contains more FatsFats | +46.2% |
| Contains more CarbsCarbs | +40.5% |
~equal in
Protein
~3.12g
~equal in
Water
~89.61g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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 | +420% |
| Contains more Poly. FatPolyunsaturated fat | +162.4% |
~equal in
Saturated fat
~0.065g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.6 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +445.5% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g