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True morels vs. Brazil nut — In-Depth Nutrition Comparison

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How are true morels and brazil nut different?

  • True morels are richer in iron and vitamin D, while brazil nut is higher in selenium, copper, magnesium, phosphorus, vitamin B1, manganese, and fiber.
  • Brazil nut covers your daily need for selenium, 3481% more than true morels.
  • True morels are lower in saturated fat.
  • True morels have a higher glycemic index (32) than brazil nut (10).

Mushrooms, morel, raw and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

True morels vs Brazil nut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +401.2%
Contains more MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +272.1%
Contains more PotassiumPotassium +60.3%
Contains more CopperCopper +178.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +273.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +87036.4%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +485.7%
Contains more Vitamin B3Vitamin B3 +663.4%
Contains more Vitamin B5Vitamin B5 +139.1%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin B1Vitamin B1 +794.2%
Contains more FolateFolate +144.4%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2520.2%
Contains more ProteinProtein +359%
Contains more FatsFats +11671.9%
Contains more CarbsCarbs +130.2%
Contains more OtherOther +113.8%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +45821.2%
Contains more Poly. FatPolyunsaturated fat +5534.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~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.
True morels Brazil nut
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 Equal

All nutrients comparison - raw data values

Nutrient True morels Brazil nut DV% diff.
Selenium 2.2µg 1917µg 3481%
Polyunsaturated fat 0.433g 24.399g 160%
Copper 0.625mg 1.743mg 124%
Iron 12.18mg 2.43mg 122%
Fats 0.57g 67.1g 102%
Magnesium 19mg 376mg 85%
Phosphorus 194mg 725mg 76%
Saturated fat 0.065g 16.134g 73%
Monounsaturated fat 0.052g 23.879g 60%
Vitamin B1 0.069mg 0.617mg 46%
Vitamin E 5.65mg 38%
Calories 31kcal 659kcal 31%
Manganese 0.587mg 1.223mg 28%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Protein 3.12g 14.32g 22%
Fiber 2.8g 7.5g 19%
Zinc 2.03mg 4.06mg 18%
Vitamin B2 0.205mg 0.035mg 13%
Vitamin B3 2.252mg 0.295mg 12%
Calcium 43mg 160mg 12%
Potassium 411mg 659mg 7%
Vitamin B5 0.44mg 0.184mg 5%
Choline 28.8mg 5%
Vitamin B6 0.136mg 0.101mg 3%
Folate 9µg 22µg 3%
Carbs 5.1g 11.74g 2%
Sodium 21mg 3mg 1%
Vitamin C 0.7mg 1%
Net carbs 2.3g 4.24g N/A
Sugar 0.6g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.215g 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
96%
True morels
1208%
Brazil nut

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 - 1.73g)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 16.069g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $2.8)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
?
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.