True morels vs. Shiitake — In-Depth Nutrition Comparison
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How are true morels and shiitake different?
- True morels are richer in iron, copper, vitamin D*, manganese, phosphorus, and zinc, while shiitake is higher in vitamin B5, vitamin B6, vitamin B3, and selenium.
- True morels cover your daily need for iron 147% more than shiitake.
- True morels contain 11 times more vitamin D* than shiitake. True morels contain 206 IU of vitamin D*, while shiitake contains 18 IU.
Mushrooms, morel, raw and Mushrooms, shiitake, raw types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +2050% |
| Contains more PotassiumPotassium | +35.2% |
| Contains more IronIron | +2870.7% |
| Contains more CopperCopper | +340.1% |
| Contains more ZincZinc | +97.1% |
| Contains more PhosphorusPhosphorus | +73.2% |
| Contains more ManganeseManganese | +155.2% |
| Contains less SodiumSodium | -57.1% |
| Contains more SeleniumSelenium | +159.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +1175% |
| Contains more Vitamin B1Vitamin B1 | +360% |
| Contains more Vitamin B3Vitamin B3 | +72.2% |
| Contains more Vitamin B5Vitamin B5 | +240.9% |
| Contains more Vitamin B6Vitamin B6 | +115.4% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 12.18mg | 0.41mg | 147% |
| Copper | 0.625mg | 0.142mg | 54% |
| Vitamin D* | 206 IU | 18 IU | 24% |
| Vitamin D | 5.1µg | 0.4µg | 24% |
| Vitamin B5 | 0.44mg | 1.5mg | 21% |
| Manganese | 0.587mg | 0.23mg | 16% |
| Phosphorus | 194mg | 112mg | 12% |
| Vitamin B6 | 0.136mg | 0.293mg | 12% |
| Vitamin B3 | 2.252mg | 3.877mg | 10% |
| Zinc | 2.03mg | 1.03mg | 9% |
| Selenium | 2.2µg | 5.7µg | 6% |
| Vitamin B1 | 0.069mg | 0.015mg | 5% |
| Calcium | 43mg | 2mg | 4% |
| Potassium | 411mg | 304mg | 3% |
| Polyunsaturated fat | 0.433g | 3% | |
| Protein | 3.12g | 2.24g | 2% |
| Carbs | 5.1g | 6.79g | 1% |
| Fiber | 2.8g | 2.5g | 1% |
| Sodium | 21mg | 9mg | 1% |
| Vitamin B2 | 0.205mg | 0.217mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Omega-6 (Linoleic acid) | 0.215g | 1% | |
| Calories | 31kcal | 34kcal | 0% |
| Protein per 100 calories | 10g | 6.6g | N/A |
| Calories per 10 g protein | 99kcal | 152kcal | N/A |
| Weight per 100 calories | 323g | 294g | N/A |
| Fats | 0.57g | 0.49g | 0% |
| Net carbs | 2.3g | 4.29g | N/A |
| Magnesium | 19mg | 20mg | 0% |
| Sugar | 0.6g | 2.38g | N/A |
| Saturated fat | 0.065g | 0% | |
| Monounsaturated fat | 0.052g | 0% | |
| Tryptophan | 0.011mg | 0% | |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.111mg | 0% | |
| Leucine | 0.189mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.111mg | 0% | |
| Valine | 0.145mg | 0% | |
| Histidine | 0.056mg | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more ProteinProtein | +39.3% |
| Contains more FatsFats | +16.3% |
| Contains more CarbsCarbs | +33.1% |
~equal in
Water
~89.74g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.6 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
2.38 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +296.7% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
