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  6. Steak vs. True morels

Steak vs. True morels — In-Depth Nutrition Comparison

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What are the differences between steak and true morels?

  • Steak is higher in selenium, zinc, vitamin B6, vitamin B3, and vitamin B2, yet true morels are higher in iron, copper, vitamin D, and fiber.
  • True morels' daily need coverage for iron is 122% more.
  • Steak has 130 times more saturated fat than true morels. While steak has 8.443g of saturated fat, true morels have only 0.065g.
  • The glycemic index of steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Mushrooms, morel, raw types in this article.

Infographic

Steak 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.
Steak
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +21.1%
Contains more ZincZinc +212.3%
Contains more SeleniumSelenium +1345.5%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +47.3%
Contains more IronIron +407.5%
Contains more CopperCopper +635.3%
Contains more PhosphorusPhosphorus +19%
Contains less SodiumSodium -63.8%

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.
Steak
Steak
6
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.8%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B6Vitamin B6 +267.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +5000%
Contains more FolateFolate +50%
~equal in Vitamin C ~mg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.069mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak True morels DV% diff.
Iron 2.4mg 12.18mg 122%
Vitamin B12 2.2µg 92%
Copper 0.085mg 0.625mg 60%
Selenium 31.8µg 2.2µg 54%
Protein 24.85g 3.12g 43%
Zinc 6.34mg 2.03mg 39%
Saturated fat 8.443g 0.065g 38%
Fats 19.02g 0.57g 28%
Vitamin B6 0.5mg 0.136mg 28%
Cholesterol 78mg 26%
Manganese 0.587mg 26%
Vitamin D 0.1µg 5.1µg 25%
Vitamin D 6IU 206IU 25%
Monounsaturated fat 9.171g 0.052g 23%
Vitamin B3 5.149mg 2.252mg 18%
Calories 271kcal 31kcal 12%
Fiber 0g 2.8g 11%
Vitamin B5 0.44mg 9%
Vitamin B2 0.301mg 0.205mg 7%
Phosphorus 163mg 194mg 4%
Potassium 279mg 411mg 4%
Polyunsaturated fat 0.896g 0.433g 3%
Calcium 12mg 43mg 3%
Carbs 0g 5.1g 2%
Sodium 58mg 21mg 2%
Magnesium 23mg 19mg 1%
Vitamin K 1.6µg 1%
Folate 6µg 9µg 1%
Vitamin A 7µg 0µg 1%
Net carbs 0g 2.3g N/A
Sugar 0g 0.6g N/A
Vitamin B1 0.074mg 0.069mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +696.5%
Contains more FatsFats +3236.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +61.2%
Contains more OtherOther +196.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +17536.5%
Contains more Poly. FatPolyunsaturated fat +106.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.