Morel Mushroom vs. Spinach
Nutrition comparison of Morel Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
morel mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in morel mushroom and spinach:
- Both morel mushroom and spinach are high in calcium, dietary fiber, iron and potassium.
- Morel mushroom has more niacin and pantothenic acid, however, spinach contains more folate.
- Morel mushroom is an excellent source of Vitamin D.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Morel Mushroom (Mushrooms, morel, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Morel mushroom and spinach contain similar amounts of calories - morel mushroom has 31 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, morel mushroom is lighter in protein, heavier in carbs and similar to spinach for fat. Morel mushroom has a macronutrient ratio of 33:53:14 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Morel Mushroom | Spinach | |
|---|---|---|
| Protein | 33% | 39% |
| Carbohydrates | 53% | 49% |
| Fat | 14% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Morel mushroom and spinach contain similar amounts of carbs - morel mushroom has 5.1g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both morel mushroom and spinach are high in dietary fiber. Morel mushroom has 27% more dietary fiber than spinach - morel mushroom has 2.8g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Morel mushroom and spinach contain similar amounts of sugar - morel mushroom has 0.6g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Morel mushroom and spinach contain similar amounts of protein - morel mushroom has 3.1g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both morel mushroom and spinach are low in saturated fat - morel mushroom has 0.07g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than morel mushroom - spinach has 28.1mg of Vitamin C per 100 grams and morel mushroom does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than morel mushroom - spinach has 469ug of Vitamin A per 100 grams and morel mushroom does not contain significant amounts.
Vitamin D
Morel mushroom is an excellent source of Vitamin D and it has more Vitamin D than spinach - morel mushroom has 206iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than morel mushroom - spinach has 2mg of Vitamin E per 100 grams and morel mushroom does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than morel mushroom - spinach has 482.9ug of Vitamin K per 100 grams and morel mushroom does not contain significant amounts.
The B Vitamins
Morel mushroom has more niacin and pantothenic acid, however, spinach contains more folate. Both morel mushroom and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Morel Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.069 MG | 0.078 MG |
| Riboflavin | 0.205 MG | 0.189 MG |
| Niacin | 2.252 MG | 0.724 MG |
| Pantothenic acid | 0.44 MG | 0.065 MG |
| Vitamin B6 | 0.136 MG | 0.195 MG |
| Folate | 9 UG | 194 UG |
Minerals
calcium
Both morel mushroom and spinach are high in calcium. Spinach has 130% more calcium than morel mushroom - morel mushroom has 43mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Both morel mushroom and spinach are high in iron. Morel mushroom has 349% more iron than spinach - morel mushroom has 12.2mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both morel mushroom and spinach are high in potassium. Spinach has 36% more potassium than morel mushroom - morel mushroom has 411mg of potassium per 100 grams and spinach has 558mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, morel mushroom has more linoleic acid than spinach per 100 grams.
| Morel Mushroom | Spinach | |
|---|---|---|
| linoleic acid | 0.215 G | 0.026 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.216 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Morel Mushroom or Spinach .
Note: The specific food items compared are: Morel Mushroom (Mushrooms, morel, raw) and Spinach (Spinach, raw) .
Morel Mushroom g
()
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Daily Values (%) |
Spinach g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does morel mushroom or spinach contain more calories in 100 grams?Morel mushroom and spinach contain similar amounts of calories - morel mushroom has 31 calories in 100g and spinach has 23 calories.
Is morel mushroom or spinach better for protein?
Morel mushroom and spinach contain similar amounts of protein - morel mushroom has 3.1g of protein per 100 grams and spinach has 2.9g of protein.
Does morel mushroom or spinach have more carbohydrates?
By weight, morel mushroom and spinach contain similar amounts of carbs - morel mushroom has 5.1g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does morel mushroom or spinach contain more calcium?
Both morel mushroom and spinach are high in calcium. Spinach has 130% more calcium than morel mushroom - morel mushroom has 43mg of calcium in 100 grams and spinach has 99mg of calcium.
Does morel mushroom or spinach contain more iron?
Both morel mushroom and spinach are high in iron. Morel mushroom has 350% more iron than spinach - morel mushroom has 12.2mg of iron in 100 grams and spinach has 2.7mg of iron.
Does morel mushroom or spinach contain more potassium?
Both morel mushroom and spinach are high in potassium. Spinach has 40% more potassium than morel mushroom - morel mushroom has 411mg of potassium in 100 grams and spinach has 558mg of potassium.