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  6. True morels vs. Pacific saury raw

True morels vs. Pacific saury raw — In-Depth Nutrition Comparison

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Important differences between true morels and pacific saury raw

  • True morels have more iron, copper, vitamin D, manganese, zinc, fiber, and vitamin B2; however, pacific saury raw is richer in selenium and vitamin B5.
  • True morels' daily need coverage for iron is 145% more.
  • True morels have a higher glycemic index. The glycemic index of true morels is 32, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Mushrooms, morel, raw and Fish, pike, northern, raw.

Infographic

True morels vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +2114.5%
Contains more CopperCopper +1125.5%
Contains more ZincZinc +203%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +144.6%
Contains more MagnesiumMagnesium +63.2%
Contains more CalciumCalcium +32.6%
Contains more PhosphorusPhosphorus +13.4%
Contains more SeleniumSelenium +472.7%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin DVitamin D +104%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +225.4%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more FolateFolate +66.7%
~equal in Vitamin B3 ~2.3mg

All nutrients comparison - raw data values

Nutrient True morels Pacific saury raw DV% diff.
Iron 12.18mg 0.55mg 145%
Vitamin B12 2µg 83%
Copper 0.625mg 0.051mg 64%
Protein 3.12g 19.26g 32%
Selenium 2.2µg 12.6µg 19%
Manganese 0.587mg 0.24mg 15%
Cholesterol 39mg 13%
Vitamin D 206IU 99IU 13%
Vitamin D 5.1µg 2.5µg 13%
Choline 65mg 12%
Zinc 2.03mg 0.67mg 12%
Fiber 2.8g 0g 11%
Vitamin B2 0.205mg 0.063mg 11%
Vitamin B5 0.44mg 0.75mg 6%
Potassium 411mg 259mg 4%
Vitamin C 3.8mg 4%
Phosphorus 194mg 220mg 4%
Calories 31kcal 88kcal 3%
Magnesium 19mg 31mg 3%
Vitamin A 0µg 21µg 2%
Polyunsaturated fat 0.433g 0.202g 2%
Carbs 5.1g 0g 2%
Folate 9µg 15µg 2%
Sodium 21mg 39mg 1%
Calcium 43mg 57mg 1%
Vitamin B1 0.069mg 0.058mg 1%
Vitamin B6 0.136mg 0.117mg 1%
Vitamin E 0.2mg 1%
Fats 0.57g 0.69g 0%
Net carbs 2.3g 0g N/A
Sugar 0.6g 0g N/A
Vitamin B3 2.252mg 2.3mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.065g 0.118g 0%
Monounsaturated fat 0.052g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%
Contains more OtherOther +41.6%
Contains more ProteinProtein +517.3%
Contains more FatsFats +21.1%

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Poly. FatPolyunsaturated fat +114.4%
Contains more Mono. FatMonounsaturated fat +201.9%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.