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  6. True morels vs. Cod

True morels vs. Cod — In-Depth Nutrition Comparison

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A recap on the differences between true morels and cod

  • True morels have more iron, copper, vitamin D, manganese, zinc, fiber, and vitamin B2; however, cod is higher in vitamin B5, selenium, and vitamin B6.
  • Cod covers your daily vitamin B5 needs 3051% more than true morels.
  • The glycemic index of true morels is higher.

Food varieties used in this article are Mushrooms, morel, raw and Fish, cod, Atlantic, raw.

Infographic

True morels vs Cod 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +168.8%
Contains more IronIron +3105.3%
Contains more CopperCopper +2132.1%
Contains more ZincZinc +351.1%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +3813.3%
Contains more MagnesiumMagnesium +68.4%
Contains more SeleniumSelenium +1404.5%
~equal in Potassium ~413mg
~equal in Phosphorus ~203mg

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin DVitamin D +466.7%
Contains more Vitamin B2Vitamin B2 +215.4%
Contains more FolateFolate +28.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10.1%
Contains more Vitamin B5Vitamin B5 +34672.7%
Contains more Vitamin B6Vitamin B6 +80.1%
~equal in Vitamin B3 ~2.063mg

All nutrients comparison - raw data values

Nutrient True morels Cod DV% diff.
Vitamin B5 0.44mg 153mg 3051%
Iron 12.18mg 0.38mg 148%
Copper 0.625mg 0.028mg 66%
Selenium 2.2µg 33.1µg 56%
Vitamin B12 0.91µg 38%
Protein 3.12g 17.81g 29%
Manganese 0.587mg 0.015mg 25%
Vitamin D 206IU 36IU 21%
Vitamin D 5.1µg 0.9µg 21%
Cholesterol 43mg 14%
Zinc 2.03mg 0.45mg 14%
Choline 65.2mg 12%
Vitamin B2 0.205mg 0.065mg 11%
Fiber 2.8g 0g 11%
Vitamin B6 0.136mg 0.245mg 8%
Vitamin E 0.64mg 4%
Calories 31kcal 82kcal 3%
Magnesium 19mg 32mg 3%
Calcium 43mg 16mg 3%
Carbs 5.1g 0g 2%
Sodium 21mg 54mg 1%
Folate 9µg 7µg 1%
Vitamin C 1mg 1%
Polyunsaturated fat 0.433g 0.231g 1%
Vitamin B3 2.252mg 2.063mg 1%
Vitamin B1 0.069mg 0.076mg 1%
Phosphorus 194mg 203mg 1%
Vitamin A 0µg 12µg 1%
Fats 0.57g 0.67g 0%
Net carbs 2.3g 0g N/A
Potassium 411mg 413mg 0%
Sugar 0.6g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.065g 0.131g 0%
Monounsaturated fat 0.052g 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +433.3%
Contains more ProteinProtein +470.8%
Contains more FatsFats +17.5%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -50.4%
Contains more Poly. FatPolyunsaturated fat +87.4%
Contains more Mono. FatMonounsaturated fat +80.8%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.