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  6. Wild rice raw vs. True morels

Wild rice raw vs. True morels — In-Depth Nutrition Comparison

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How are wild rice raw and true morels different?

  • Wild rice raw is richer in magnesium, zinc, phosphorus, manganese, vitamin B3, folate, vitamin B6, and fiber, while true morels are higher in iron and vitamin D.
  • True morels cover your daily need for iron, 128% more than wild rice raw.
  • Wild rice raw contains 11 times more folate than true morels. Wild rice raw contains 95µg of folate, while true morels contain 9µg.
  • Wild rice raw has a higher glycemic index (57) than true morels (32).

Wild rice, raw and Mushrooms, morel, raw types were used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +831.6%
Contains more ZincZinc +193.6%
Contains more PhosphorusPhosphorus +123.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +126.4%
Contains more SeleniumSelenium +27.3%
Contains more CalciumCalcium +104.8%
Contains more IronIron +521.4%
Contains more CopperCopper +19.3%
~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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B5Vitamin B5 +144.1%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +955.6%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw True morels DV% diff.
Iron 1.96mg 12.18mg 128%
Magnesium 177mg 19mg 38%
Zinc 5.96mg 2.03mg 36%
Phosphorus 433mg 194mg 34%
Manganese 1.329mg 0.587mg 32%
Vitamin B3 6.733mg 2.252mg 28%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Carbs 74.9g 5.1g 23%
Protein 14.73g 3.12g 23%
Folate 95µg 9µg 22%
Vitamin B6 0.391mg 0.136mg 20%
Calories 357kcal 31kcal 16%
Fiber 6.2g 2.8g 14%
Vitamin B5 1.074mg 0.44mg 13%
Copper 0.524mg 0.625mg 11%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Vitamin B2 0.262mg 0.205mg 4%
Vitamin B1 0.115mg 0.069mg 4%
Polyunsaturated fat 0.676g 0.433g 2%
Calcium 21mg 43mg 2%
Vitamin K 1.9µg 2%
Fats 1.08g 0.57g 1%
Selenium 2.8µg 2.2µg 1%
Sodium 7mg 21mg 1%
Net carbs 68.7g 2.3g N/A
Potassium 427mg 411mg 0%
Sugar 2.5g 0.6g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.065g 0%
Monounsaturated fat 0.159g 0.052g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +372.1%
Contains more FatsFats +89.5%
Contains more CarbsCarbs +1368.6%
Contains more WaterWater +1054.8%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +205.8%
Contains more Poly. FatPolyunsaturated fat +56.1%
Contains less Sat. FatSaturated fat -58.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
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 GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.