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True morels vs. Fish sauce — In-Depth Nutrition Comparison

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How are true morels and fish sauce different?

  • True morels are higher in iron, copper, vitamin D, phosphorus, zinc, and manganese; however, fish sauce is richer in magnesium, vitamin B6, and selenium.
  • Daily need coverage for sodium for fish sauce is 340% higher.
  • True morels have less sodium.
  • Fish sauce has a lower glycemic index (0) than true morels (32).

Mushrooms, morel, raw and Sauce, fish, ready-to-serve are the varieties used in this article.

Infographic

True morels vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +42.7%
Contains more IronIron +1461.5%
Contains more CopperCopper +1150%
Contains more ZincZinc +915%
Contains more PhosphorusPhosphorus +2671.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +151.9%
Contains more MagnesiumMagnesium +821.1%
Contains more SeleniumSelenium +313.6%
~equal in Calcium ~43mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B2Vitamin B2 +259.6%
Contains more Vitamin B5Vitamin B5 +272.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +191.2%
Contains more FolateFolate +466.7%
~equal in Vitamin E ~0mg
~equal in Vitamin B3 ~2.313mg
~equal in Vitamin K ~0µg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +5600%
Contains more CarbsCarbs +40.1%
Contains more WaterWater +26.1%
Contains more ProteinProtein +62.2%
Contains more OtherOther +1163.8%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +14333.3%
Contains less Sat. FatSaturated fat -95.4%

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 Fish sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient True morels Fish sauce DV% diff.
Sodium 21mg 7851mg 340%
Iron 12.18mg 0.78mg 143%
Copper 0.625mg 0.05mg 64%
Magnesium 19mg 175mg 37%
Phosphorus 194mg 7mg 27%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Vitamin B6 0.136mg 0.396mg 20%
Vitamin B12 0.48µg 20%
Zinc 2.03mg 0.2mg 17%
Manganese 0.587mg 0.233mg 15%
Selenium 2.2µg 9.1µg 13%
Folate 9µg 51µg 11%
Fiber 2.8g 0g 11%
Vitamin B2 0.205mg 0.057mg 11%
Vitamin B5 0.44mg 0.118mg 6%
Vitamin B1 0.069mg 0.012mg 5%
Potassium 411mg 288mg 4%
Protein 3.12g 5.06g 4%
Polyunsaturated fat 0.433g 0.003g 3%
Choline 13.2mg 2%
Vitamin C 0.5mg 1%
Fats 0.57g 0.01g 1%
Calories 31kcal 35kcal 0%
Carbs 5.1g 3.64g 0%
Net carbs 2.3g 3.64g N/A
Calcium 43mg 43mg 0%
Sugar 0.6g 3.64g N/A
Vitamin A 0µg 4µg 0%
Vitamin B3 2.252mg 2.313mg 0%
Saturated fat 0.065g 0.003g 0%
Monounsaturated fat 0.052g 0.002g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Fish sauce
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
19%
True morels
20%
Fish sauce
Minerals Daily Need Coverage Score
96%
True morels
132%
Fish sauce

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 - 3.04g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 7830mg)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $0.6)
Which food is richer in vitamins?
Fish sauce
Fish sauce 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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients
  2. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.