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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +26.3%
Contains more PotassiumPotassium +42.6%
Contains more CopperCopper +121.8%
Contains more CalciumCalcium +43.3%
Contains more IronIron +509%
Contains more ZincZinc +46%
Contains more PhosphorusPhosphorus +331.1%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +10.3%
Contains more SeleniumSelenium +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.
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% 95% 34% 31% 7% 17% 0% 0% 14% 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 +449.3%
Contains more FolateFolate +111.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +279.3%
Contains more Vitamin B6Vitamin B6 +81.3%
~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 Winged bean True morels DV% diff.
Iron 2mg 12.18mg 127%
Copper 1.386mg 0.625mg 85%
Vitamin B1 0.379mg 0.069mg 26%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Phosphorus 45mg 194mg 21%
Protein 11.6g 3.12g 17%
Fiber 2.8g 11%
Carbs 28.1g 5.1g 8%
Vitamin B5 0.116mg 0.44mg 6%
Zinc 1.39mg 2.03mg 6%
Calories 148kcal 31kcal 6%
Vitamin B6 0.075mg 0.136mg 5%
Potassium 586mg 411mg 5%
Vitamin B2 0.149mg 0.205mg 4%
Vitamin B3 1.64mg 2.252mg 4%
Selenium 0.7µg 2.2µg 3%
Folate 19µg 9µg 3%
Polyunsaturated fat 0.174g 0.433g 2%
Manganese 0.532mg 0.587mg 2%
Saturated fat 0.222g 0.065g 1%
Calcium 30mg 43mg 1%
Sodium 35mg 21mg 1%
Magnesium 24mg 19mg 1%
Fats 0.9g 0.57g 1%
Net carbs 28.1g 2.3g N/A
Sugar 0.6g N/A
Monounsaturated fat 0.234g 0.052g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +271.8%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +451%
Contains more OtherOther +25%
Contains more WaterWater +56.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +350%
Contains less Sat. FatSaturated fat -70.7%
Contains more Poly. FatPolyunsaturated fat +148.9%

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.