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  6. Flour vs. True morels

Flour vs. True morels — In-Depth Nutrition Comparison

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Differences between flour and true morels

  • Flour is higher in vitamin B1, selenium, folate, vitamin B3, and vitamin B2; however, true morels are richer in iron, copper, vitamin D, phosphorus, and zinc.
  • True morels' daily need coverage for iron is 94% higher.
  • Flour has 20 times more folate than true morels. While flour has 183µg of folate, true morels have only 9µg.
  • True morels have a lower glycemic index (32) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Mushrooms, morel, raw.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +15.8%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +16.2%
Contains more SeleniumSelenium +1440.9%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +284.1%
Contains more IronIron +162.5%
Contains more CopperCopper +334%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +79.6%

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.
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1037.7%
Contains more Vitamin B2Vitamin B2 +141%
Contains more Vitamin B3Vitamin B3 +162.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1933.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +209.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.44mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Flour True morels DV% diff.
Iron 4.64mg 12.18mg 94%
Vitamin B1 0.785mg 0.069mg 60%
Selenium 33.9µg 2.2µg 58%
Copper 0.144mg 0.625mg 53%
Folate 183µg 9µg 44%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Carbs 76.31g 5.1g 24%
Vitamin B3 5.904mg 2.252mg 23%
Vitamin B2 0.494mg 0.205mg 22%
Calories 364kcal 31kcal 17%
Protein 10.33g 3.12g 14%
Zinc 0.7mg 2.03mg 12%
Phosphorus 108mg 194mg 12%
Potassium 107mg 411mg 9%
Vitamin B6 0.044mg 0.136mg 7%
Manganese 0.682mg 0.587mg 4%
Calcium 15mg 43mg 3%
Choline 10.4mg 2%
Fats 0.98g 0.57g 1%
Sodium 2mg 21mg 1%
Magnesium 22mg 19mg 1%
Net carbs 73.61g 2.3g N/A
Sugar 0.27g 0.6g N/A
Fiber 2.7g 2.8g 0%
Vitamin E 0.06mg 0%
Vitamin B5 0.438mg 0.44mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.065g 0%
Monounsaturated fat 0.087g 0.052g 0%
Polyunsaturated fat 0.413g 0.433g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +231.1%
Contains more FatsFats +71.9%
Contains more CarbsCarbs +1396.3%
Contains more WaterWater +651.8%
Contains more OtherOther +247.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +67.3%
Contains less Sat. FatSaturated fat -58.1%
~equal in Polyunsaturated fat ~0.433g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.