Waffle vs. True morels — In-Depth Nutrition Comparison

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What are the differences between waffle and true morels?

Waffle is higher in selenium, calcium, vitamin B1, and vitamin B2, yet true morels are higher in iron, copper, manganese, and zinc.
True morels' daily need coverage for iron is 123% more.
Waffle has 44 times more saturated fat than true morels. While waffle has 2.866g of saturated fat, true morels have only 0.065g.
The glycemic index of true morels is lower.

We used Waffles, plain, prepared from recipe and Mushrooms, morel, raw types in this article.

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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.

Waffle

True morels

Contains more CalciumCalcium	+493%
Contains more SeleniumSelenium	+2000%

Contains more PotassiumPotassium	+158.5%
Contains more IronIron	+427.3%
Contains more CopperCopper	+908.1%
Contains more ZincZinc	+198.5%
Contains less SodiumSodium	-95.9%
Contains more ManganeseManganese	+121.5%

~equal in Magnesium ~19mg

~equal in Phosphorus ~194mg

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.

Waffle

True morels

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+281.2%
Contains more Vitamin B2Vitamin B2	+69.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+411.1%

Contains more Vitamin B6Vitamin B6

+142.9%

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~2.252mg

~equal in Vitamin B5 ~0.44mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.31mg	12.18mg	123%
Selenium	46.2µg	2.2µg	80%
Copper	0.062mg	0.625mg	63%
Polyunsaturated fat	6.785g	0.433g	42%
Vitamin D		206IU	26%
Vitamin D		5.1µg	26%
Cholesterol	69mg		23%
Fats	14.1g	0.57g	21%
Calcium	255mg	43mg	21%
Sodium	511mg	21mg	21%
Vitamin B1	0.263mg	0.069mg	16%
Manganese	0.265mg	0.587mg	14%
Saturated fat	2.866g	0.065g	13%
Calories	291kcal	31kcal	13%
Zinc	0.68mg	2.03mg	12%
Fiber		2.8g	11%
Vitamin B2	0.347mg	0.205mg	11%
Protein	7.9g	3.12g	10%
Vitamin B12	0.25µg		10%
Monounsaturated fat	3.521g	0.052g	9%
Carbs	32.9g	5.1g	9%
Folate	46µg	9µg	9%
Vitamin A	65µg	0µg	7%
Potassium	159mg	411mg	7%
Vitamin B6	0.056mg	0.136mg	6%
Phosphorus	190mg	194mg	1%
Vitamin B3	2.073mg	2.252mg	1%
Vitamin B5	0.485mg	0.44mg	1%
Vitamin C	0.4mg		0%
Net carbs	32.9g	2.3g	N/A
Magnesium	19mg	19mg	0%
Sugar		0.6g	N/A
Tryptophan	0.099mg		0%
Threonine	0.289mg		0%
Isoleucine	0.362mg		0%
Leucine	0.63mg		0%
Lysine	0.384mg		0%
Methionine	0.179mg		0%
Phenylalanine	0.395mg		0%
Valine	0.409mg		0%
Histidine	0.187mg		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.006g	0g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		0.215g	N/A