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  6. Wheat vs. True morels

Wheat vs. True morels — In-Depth Nutrition Comparison

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What are the main differences between wheat and true morels?

  • Wheat is richer in selenium, manganese, phosphorus, magnesium, vitamin B1, vitamin B3, vitamin B6, and zinc, yet true morels are richer in iron and vitamin D.
  • Wheat 's daily need coverage for selenium is 159% higher.
  • Wheat has 8 times more magnesium than true morels. Wheat has 144mg of magnesium, while true morels have 19mg.
  • True morels have a lower glycemic index than wheat .

We used Wheat, durum and Mushrooms, morel, raw types in this comparison.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +657.9%
Contains more ZincZinc +104.9%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +413.1%
Contains more SeleniumSelenium +3963.6%
Contains more CalciumCalcium +26.5%
Contains more IronIron +246%
Contains more CopperCopper +13%
~equal in Potassium ~411mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +507.2%
Contains more Vitamin B3Vitamin B3 +199.2%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B6Vitamin B6 +208.1%
Contains more FolateFolate +377.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69.4%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat True morels DV% diff.
Selenium 89.4µg 2.2µg 159%
Iron 3.52mg 12.18mg 108%
Manganese 3.012mg 0.587mg 105%
Phosphorus 508mg 194mg 45%
Magnesium 144mg 19mg 30%
Vitamin B1 0.419mg 0.069mg 29%
Vitamin B3 6.738mg 2.252mg 28%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Vitamin B6 0.419mg 0.136mg 22%
Carbs 71.13g 5.1g 22%
Protein 13.68g 3.12g 21%
Zinc 4.16mg 2.03mg 19%
Calories 339kcal 31kcal 15%
Fiber 2.8g 11%
Vitamin B5 0.935mg 0.44mg 10%
Folate 43µg 9µg 9%
Copper 0.553mg 0.625mg 8%
Vitamin B2 0.121mg 0.205mg 6%
Polyunsaturated fat 0.978g 0.433g 4%
Fats 2.47g 0.57g 3%
Saturated fat 0.454g 0.065g 2%
Sodium 2mg 21mg 1%
Monounsaturated fat 0.344g 0.052g 1%
Calcium 34mg 43mg 1%
Potassium 431mg 411mg 1%
Net carbs 71.13g 2.3g N/A
Sugar 0.6g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +338.5%
Contains more FatsFats +333.3%
Contains more CarbsCarbs +1294.7%
Contains more OtherOther +11.3%
Contains more WaterWater +719.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +561.5%
Contains more Poly. FatPolyunsaturated fat +125.9%
Contains less Sat. FatSaturated fat -85.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.