Morel Mushroom vs. Asparagus
Nutrition comparison of Morel Mushroom and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
morel mushroom
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in morel mushroom and asparagus:
- Both asparagus and morel mushroom are high in dietary fiber, iron and potassium.
- Asparagus has more thiamin and folate, however, morel mushroom contains more niacin.
- Morel mushroom is a great source of calcium.
- Morel mushroom is an excellent source of Vitamin D.
USDA sources for nutritional information: Morel Mushroom (Mushrooms, morel, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and morel mushroom contain similar amounts of calories - asparagus has 20 calories per 100 grams and morel mushroom has 31 calories.
For macronutrient ratios, morel mushroom is lighter in carbs, heavier in fat and similar to asparagus for protein. Morel mushroom has a macronutrient ratio of 33:53:14 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Morel Mushroom | Asparagus | |
|---|---|---|
| Protein | 33% | 34% |
| Carbohydrates | 53% | 61% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and morel mushroom contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and morel mushroom has 5.1g of carbohydrates.
dietary fiber
Both asparagus and morel mushroom are high in dietary fiber. Morel mushroom has 33% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and morel mushroom has 2.8g of dietary fiber.
sugar
Asparagus and morel mushroom contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and morel mushroom has 0.6g of sugar.
Protein
protein
Asparagus and morel mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and morel mushroom has 3.1g of protein.
Fat
saturated fat
Both asparagus and morel mushroom are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and morel mushroom has 0.07g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than morel mushroom - asparagus has 5.6mg of Vitamin C per 100 grams and morel mushroom does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than morel mushroom - asparagus has 38ug 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 asparagus - morel mushroom has 206iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than morel mushroom - asparagus has 1.1mg of Vitamin E per 100 grams and morel mushroom does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than morel mushroom - asparagus has 41.6ug of Vitamin K per 100 grams and morel mushroom does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin and folate, however, morel mushroom contains more niacin. Both morel mushroom and asparagus contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Morel Mushroom | Asparagus | |
|---|---|---|
| Thiamin | 0.069 MG | 0.143 MG |
| Riboflavin | 0.205 MG | 0.141 MG |
| Niacin | 2.252 MG | 0.978 MG |
| Pantothenic acid | 0.44 MG | 0.274 MG |
| Vitamin B6 | 0.136 MG | 0.091 MG |
| Folate | 9 UG | 52 UG |
Minerals
calcium
Morel mushroom is a great source of calcium and it has 79% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and morel mushroom has 43mg of calcium.
iron
Both asparagus and morel mushroom are high in iron. Morel mushroom has 469% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and morel mushroom has 12.2mg of iron.
potassium
Both asparagus and morel mushroom are high in potassium. Morel mushroom has 103% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and morel mushroom has 411mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, morel mushroom has more linoleic acid than asparagus per 100 grams.
| Morel Mushroom | Asparagus | |
|---|---|---|
| linoleic acid | 0.215 G | 0.04 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.216 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Morel Mushroom (Mushrooms, morel, raw) and Asparagus (Asparagus, raw) .
Morel Mushroom g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or morel mushroom contain more calories in 100 grams?Asparagus and morel mushroom contain similar amounts of calories - asparagus has 20 calories in 100g and morel mushroom has 31 calories.
Is asparagus or morel mushroom better for protein?
Asparagus and morel mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and morel mushroom has 3.1g of protein.
Does asparagus or morel mushroom have more carbohydrates?
By weight, asparagus and morel mushroom contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and morel mushroom has 5.1g of carbohydrates.
Does asparagus or morel mushroom contain more iron?
Both asparagus and morel mushroom are high in iron. Morel mushroom has 470% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and morel mushroom has 12.2mg of iron.
Does asparagus or morel mushroom contain more potassium?
Both asparagus and morel mushroom are high in potassium. Morel mushroom has 100% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and morel mushroom has 411mg of potassium.