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Mixed nuts vs. True morels — In-Depth Nutrition Comparison

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What are the differences between mixed nuts and true morels?

  • Mixed nuts are higher in manganese, selenium, magnesium, phosphorus, vitamin B3, copper, and folate, yet true morels are higher in iron and vitamin D.
  • True morels' daily need coverage for iron is 120% more.
  • Mixed nuts have 134 times more saturated fat than true morels. While mixed nuts have 8.711g of saturated fat, true morels have only 0.065g.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Mushrooms, morel, raw types in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +1105.3%
Contains more CalciumCalcium +172.1%
Contains more PotassiumPotassium +53.8%
Contains more CopperCopper +45.1%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +135.1%
Contains less SodiumSodium -76.2%
Contains more ManganeseManganese +247.5%
Contains more SeleniumSelenium +1440.9%
Contains more IronIron +366.7%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +173.9%
Contains more Vitamin B3Vitamin B3 +242.3%
Contains more Vitamin B5Vitamin B5 +159.1%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +822.2%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.205mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +542.3%
Contains more FatsFats +9364.9%
Contains more CarbsCarbs +312.7%
Contains more OtherOther +80%
Contains more WaterWater +4208.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +54684.6%
Contains more Poly. FatPolyunsaturated fat +3274.6%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts True morels
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mixed nuts True morels DV% diff.
Iron 2.61mg 12.18mg 120%
Polyunsaturated fat 14.612g 0.433g 95%
Fats 53.95g 0.57g 82%
Monounsaturated fat 28.488g 0.052g 71%
Manganese 2.04mg 0.587mg 63%
Selenium 33.9µg 2.2µg 58%
Vitamin E 7.82mg 52%
Magnesium 229mg 19mg 50%
Saturated fat 8.711g 0.065g 39%
Phosphorus 456mg 194mg 37%
Vitamin B3 7.709mg 2.252mg 34%
Protein 20.04g 3.12g 34%
Copper 0.907mg 0.625mg 31%
Calories 607kcal 31kcal 29%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Folate 83µg 9µg 19%
Fiber 7g 2.8g 17%
Vitamin B6 0.352mg 0.136mg 17%
Vitamin B5 1.14mg 0.44mg 14%
Zinc 3.36mg 2.03mg 12%
Vitamin B1 0.189mg 0.069mg 10%
Choline 52mg 9%
Potassium 632mg 411mg 7%
Calcium 117mg 43mg 7%
Carbs 21.05g 5.1g 5%
Vitamin K 5.7µg 5%
Starch 4.2g 2%
Vitamin B2 0.196mg 0.205mg 1%
Sodium 5mg 21mg 1%
Vitamin C 0.5mg 1%
Net carbs 14.05g 2.3g N/A
Sugar 4.15g 0.6g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g 0g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.001g N/A
Omega-6 - Linoleic acid 14.455g 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts True morels
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Mixed nuts
19%
True morels
Minerals Daily Need Coverage Score
139%
Mixed nuts
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 3.55g)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 8.646g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $2.4)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.