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.
Detailed nutritional comparison of morel mushroom and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Morel Mushroom (Mushrooms, morel, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Morel Mushroom src
Image of Spinach src

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.

Morel Mushroom Spinach
Protein 33% 40%
Carbohydrates 53% 49%
Fat 14% 10%
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 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 Spinach (Spinach, raw) .

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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.