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  6. True morels vs. Pumpkin

True morels vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between true morels and pumpkin

  • True morels have more iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B3, fiber, and vitamin B2; however, pumpkin is richer in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of true morels is 32.

The food varieties used in the comparison are Mushrooms, morel, raw and Pumpkin, raw.

Infographic

True morels vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +104.8%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +1422.5%
Contains more CopperCopper +392.1%
Contains more ZincZinc +534.4%
Contains more PhosphorusPhosphorus +340.9%
Contains more ManganeseManganese +369.6%
Contains more SeleniumSelenium +633.3%
Contains less SodiumSodium -95.2%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +275.3%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +77.8%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Pumpkin DV% diff.
Iron 12.18mg 0.8mg 142%
Copper 0.625mg 0.127mg 55%
Vitamin A 0µg 426µg 47%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Phosphorus 194mg 44mg 21%
Manganese 0.587mg 0.125mg 20%
Zinc 2.03mg 0.32mg 16%
Vitamin B3 2.252mg 0.6mg 10%
Vitamin C 9mg 10%
Fiber 2.8g 0.5g 9%
Vitamin B2 0.205mg 0.11mg 7%
Vitamin E 1.06mg 7%
Vitamin B6 0.136mg 0.061mg 6%
Protein 3.12g 1g 4%
Selenium 2.2µg 0.3µg 3%
Polyunsaturated fat 0.433g 0.005g 3%
Vitamin B5 0.44mg 0.298mg 3%
Folate 9µg 16µg 2%
Potassium 411mg 340mg 2%
Calcium 43mg 21mg 2%
Magnesium 19mg 12mg 2%
Vitamin B1 0.069mg 0.05mg 2%
Vitamin K 1.1µg 1%
Sodium 21mg 1mg 1%
Choline 8.2mg 1%
Fats 0.57g 0.1g 1%
Calories 31kcal 26kcal 0%
Carbs 5.1g 6.5g 0%
Net carbs 2.3g 6g N/A
Sugar 0.6g 2.76g N/A
Saturated fat 0.065g 0.052g 0%
Monounsaturated fat 0.052g 0.013g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +212%
Contains more FatsFats +470%
Contains more OtherOther +100%
Contains more CarbsCarbs +27.5%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +8560%
Contains less Sat. FatSaturated fat -20%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.