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  6. True morels vs. Pumpkin seeds

True morels vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between true morels and pumpkin seeds

  • True morels have more iron, vitamin D, phosphorus, vitamin B3, and vitamin B2, while pumpkin seeds have more zinc, fiber, magnesium, and potassium.
  • True morels cover your daily need for iron, 111% more than pumpkin seeds.
  • The amount of saturated fat in true morels is lower.

These are the specific foods used in this comparison Mushrooms, morel, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

True morels vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more IronIron +268%
Contains more PhosphorusPhosphorus +110.9%
Contains more ManganeseManganese +18.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1278.9%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +123.6%
Contains more CopperCopper +10.4%
Contains more ZincZinc +407.4%
Contains less SodiumSodium -14.3%

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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.9%
Contains more Vitamin B2Vitamin B2 +294.2%
Contains more Vitamin B3Vitamin B3 +687.4%
Contains more Vitamin B5Vitamin B5 +685.7%
Contains more Vitamin B6Vitamin B6 +267.6%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Pumpkin seeds DV% diff.
Iron 12.18mg 3.31mg 111%
Zinc 2.03mg 10.3mg 75%
Fiber 2.8g 18.4g 62%
Magnesium 19mg 262mg 58%
Polyunsaturated fat 0.433g 8.844g 56%
Protein 3.12g 18.55g 31%
Fats 0.57g 19.4g 29%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Calories 31kcal 446kcal 21%
Saturated fat 0.065g 3.67g 16%
Carbs 5.1g 53.75g 16%
Potassium 411mg 919mg 15%
Phosphorus 194mg 92mg 15%
Monounsaturated fat 0.052g 6.032g 15%
Vitamin B3 2.252mg 0.286mg 12%
Vitamin B2 0.205mg 0.052mg 12%
Vitamin B6 0.136mg 0.037mg 8%
Vitamin B5 0.44mg 0.056mg 8%
Copper 0.625mg 0.69mg 7%
Selenium 2.2µg 4%
Manganese 0.587mg 0.496mg 4%
Vitamin B1 0.069mg 0.034mg 3%
Calcium 43mg 55mg 1%
Vitamin C 0.3mg 0%
Net carbs 2.3g 35.35g N/A
Sugar 0.6g N/A
Sodium 21mg 18mg 0%
Vitamin A 0µg 3µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1891.3%
Contains more ProteinProtein +494.6%
Contains more FatsFats +3303.5%
Contains more CarbsCarbs +953.9%
Contains more OtherOther +137.5%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +11500%
Contains more Poly. FatPolyunsaturated fat +1942.5%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.