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  6. True morels vs. Sardine

True morels vs. Sardine — In-Depth Nutrition Comparison

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How are True morels and Sardine different?

  • True morels are richer in Iron, Copper, Manganese, and Fiber, while Sardine is higher in Selenium, Phosphorus, Calcium, and Vitamin B3.
  • True morels covers your daily need of Iron 116% more than Sardine.
  • True morels are lower in Sodium.

Mushrooms, morel, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

True morels vs Sardine 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.
True morels
True morels
6
:
4
Sardine
Sardine
Contains more Iron +317.1%
Contains less Sodium -93.2%
Contains more Zinc +55%
Contains more Copper +236%
Contains more Manganese +443.5%
Contains more Calcium +788.4%
Contains more Magnesium +105.3%
Contains more Phosphorus +152.6%
Contains more Selenium +2295.5%
Equal in Potassium - 397
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +317.1%
Contains less Sodium -93.2%
Contains more Zinc +55%
Contains more Copper +236%
Contains more Manganese +443.5%
Contains more Calcium +788.4%
Contains more Magnesium +105.3%
Contains more Phosphorus +152.6%
Contains more Selenium +2295.5%
Equal in Potassium - 397

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.
True morels
True morels
1
:
11
Sardine
Sardine
Contains more Vitamin A +∞%
Contains more Vitamin B1 +15.9%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +132.9%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +22.8%
Contains more Folate +11.1%
Equal in Vitamin D - 4.8
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +15.9%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +132.9%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +22.8%
Contains more Folate +11.1%
Equal in Vitamin D - 4.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
True morels
True morels
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +50.3%
Contains more Protein +689.1%
Contains more Fats +1908.8%
Contains more Other +170%
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +50.3%
Contains more Protein +689.1%
Contains more Fats +1908.8%
Contains more Other +170%

Fat Type Comparison

Fat type breakdown side-by-side comparison
True morels
True morels
1
:
2
Sardine
Sardine
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +7340.4%
Contains more Polyunsaturated fat +1088.9%
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +7340.4%
Contains more Polyunsaturated fat +1088.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient True morels Sardine Opinion
Net carbs 2.3g 0g True morels
Protein 3.12g 24.62g Sardine
Fats 0.57g 11.45g Sardine
Carbs 5.1g 0g True morels
Calories 31kcal 208kcal Sardine
Sugar 0.6g 0g Sardine
Fiber 2.8g 0g True morels
Calcium 43mg 382mg Sardine
Iron 12.18mg 2.92mg True morels
Magnesium 19mg 39mg Sardine
Phosphorus 194mg 490mg Sardine
Potassium 411mg 397mg True morels
Sodium 21mg 307mg True morels
Zinc 2.03mg 1.31mg True morels
Copper 0.625mg 0.186mg True morels
Manganese 0.587mg 0.108mg True morels
Selenium 2.2µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 206IU 193IU True morels
Vitamin D 5.1µg 4.8µg True morels
Vitamin B1 0.069mg 0.08mg Sardine
Vitamin B2 0.205mg 0.227mg Sardine
Vitamin B3 2.252mg 5.245mg Sardine
Vitamin B5 0.44mg 0.642mg Sardine
Vitamin B6 0.136mg 0.167mg Sardine
Folate 9µg 10µg Sardine
Vitamin B12 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 142mg True morels
Saturated Fat 0.065g 1.528g True morels
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.052g 3.869g Sardine
Polyunsaturated fat 0.433g 5.148g Sardine
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
True morels
131%
Sardine
Minerals Daily Need Coverage Score
96%
True morels
94%
Sardine

Comparison summary

Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 286mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 1.463g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $6.4)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.