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  6. True morels vs. Sardines

True morels vs. Sardines — In-Depth Nutrition Comparison

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How are true morels and sardines different?

  • True morels are richer in iron, copper, manganese, and fiber, while sardines are higher in selenium, phosphorus, calcium, and vitamin B3.
  • True morels cover your daily need for iron, 116% more than sardines.
  • True morels are lower in sodium.
  • True morels have a higher glycemic index (32) than sardines (0).

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

Infographic

True morels vs Sardines infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more IronIron +317.1%
Contains more CopperCopper +236%
Contains more ZincZinc +55%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +443.5%
Contains more MagnesiumMagnesium +105.3%
Contains more CalciumCalcium +788.4%
Contains more PhosphorusPhosphorus +152.6%
Contains more SeleniumSelenium +2295.5%
~equal in Potassium ~397mg

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%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B2Vitamin B2 +10.7%
Contains more Vitamin B3Vitamin B3 +132.9%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~4.8µg

All nutrients comparison - raw data values

Nutrient True morels Sardines DV% diff.
Vitamin B12 8.94µg 373%
Iron 12.18mg 2.92mg 116%
Selenium 2.2µg 52.7µg 92%
Copper 0.625mg 0.186mg 49%
Cholesterol 142mg 47%
Protein 3.12g 24.62g 43%
Phosphorus 194mg 490mg 42%
Calcium 43mg 382mg 34%
Polyunsaturated fat 0.433g 5.148g 31%
Manganese 0.587mg 0.108mg 21%
Vitamin B3 2.252mg 5.245mg 19%
Fats 0.57g 11.45g 17%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Sodium 21mg 307mg 12%
Fiber 2.8g 0g 11%
Monounsaturated fat 0.052g 3.869g 10%
Calories 31kcal 208kcal 9%
Zinc 2.03mg 1.31mg 7%
Saturated fat 0.065g 1.528g 7%
Magnesium 19mg 39mg 5%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.44mg 0.642mg 4%
Vitamin K 2.6µg 2%
Vitamin B6 0.136mg 0.167mg 2%
Vitamin B2 0.205mg 0.227mg 2%
Vitamin D 5.1µg 4.8µg 2%
Vitamin D 206IU 193IU 2%
Carbs 5.1g 0g 2%
Vitamin B1 0.069mg 0.08mg 1%
Net carbs 2.3g 0g N/A
Potassium 411mg 397mg 0%
Sugar 0.6g 0g N/A
Folate 9µg 10µg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
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 CarbsCarbs +∞%
Contains more WaterWater +50.3%
Contains more ProteinProtein +689.1%
Contains more FatsFats +1908.8%
Contains more OtherOther +170%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +7340.4%
Contains more Poly. FatPolyunsaturated fat +1088.9%

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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. Sardines - 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.