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  6. Winged bean vs. True morels

Winged bean vs. True morels — In-Depth Nutrition Comparison

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How are Winged bean and True morels different?

  • Winged bean is higher in Copper, Vitamin B1, and Potassium, however, True morels are richer in Iron, Vitamin D, Phosphorus, Vitamin B5, and Zinc.
  • Daily need coverage for Iron from True morels is 127% higher.
  • Winged bean contains 5 times more Vitamin B1 than True morels. While Winged bean contains 0.379mg of Vitamin B1, True morels contain only 0.069mg.

Winged bean tuber, raw and Mushrooms, morel, raw are the varieties used in this article.

Infographic

Winged bean 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.
Winged bean
Winged bean
3
:
7
True morels
True morels
Contains more Magnesium +26.3%
Contains more Potassium +42.6%
Contains more Copper +121.8%
Contains more Calcium +43.3%
Contains more Iron +509%
Contains more Phosphorus +331.1%
Contains less Sodium -40%
Contains more Zinc +46%
Contains more Manganese +10.3%
Contains more Selenium +214.3%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Contains more Magnesium +26.3%
Contains more Potassium +42.6%
Contains more Copper +121.8%
Contains more Calcium +43.3%
Contains more Iron +509%
Contains more Phosphorus +331.1%
Contains less Sodium -40%
Contains more Zinc +46%
Contains more Manganese +10.3%
Contains more Selenium +214.3%

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.
Winged bean
Winged bean
4
:
5
True morels
True morels
Contains more Vitamin B1 +449.3%
Contains more Folate +111.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +279.3%
Contains more Vitamin B6 +81.3%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Contains more Vitamin B1 +449.3%
Contains more Folate +111.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +279.3%
Contains more Vitamin B6 +81.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
True morels
True morels
Contains more Protein +271.8%
Contains more Fats +57.9%
Contains more Carbs +451%
Contains more Other +25%
Contains more Water +56.1%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
True morels
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 Protein +271.8%
Contains more Fats +57.9%
Contains more Carbs +451%
Contains more Other +25%
Contains more Water +56.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
True morels
True morels
Contains more Monounsaturated Fat +350%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +148.9%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Contains more Monounsaturated Fat +350%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +148.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean True morels
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean True morels Opinion
Net carbs 28.1g 2.3g Winged bean
Protein 11.6g 3.12g Winged bean
Fats 0.9g 0.57g Winged bean
Carbs 28.1g 5.1g Winged bean
Calories 148kcal 31kcal Winged bean
Sugar 0.6g Winged bean
Fiber 2.8g True morels
Calcium 30mg 43mg True morels
Iron 2mg 12.18mg True morels
Magnesium 24mg 19mg Winged bean
Phosphorus 45mg 194mg True morels
Potassium 586mg 411mg Winged bean
Sodium 35mg 21mg True morels
Zinc 1.39mg 2.03mg True morels
Copper 1.386mg 0.625mg Winged bean
Manganese 0.532mg 0.587mg True morels
Selenium 0.7µg 2.2µg True morels
Vitamin D 0IU 206IU True morels
Vitamin D 0µg 5.1µg True morels
Vitamin B1 0.379mg 0.069mg Winged bean
Vitamin B2 0.149mg 0.205mg True morels
Vitamin B3 1.64mg 2.252mg True morels
Vitamin B5 0.116mg 0.44mg True morels
Vitamin B6 0.075mg 0.136mg True morels
Folate 19µg 9µg Winged bean
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g 0.065g True morels
Monounsaturated Fat 0.234g 0.052g Winged bean
Polyunsaturated fat 0.174g 0.433g True morels
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean True morels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
27%
True morels
Minerals Daily Need Coverage Score
75%
Winged bean
96%
True morels

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.6g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.1)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.