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True morels vs. Seaweed — In-Depth Nutrition Comparison

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A recap on the differences between true morels and seaweed

  • True morels have more iron, copper, vitamin D, phosphorus, manganese, vitamin B3, and vitamin B6; however, seaweed is higher in folate, magnesium, and calcium.
  • True morels cover your daily iron needs 117% more than seaweed.

Food varieties used in this article are Mushrooms, morel, raw and Seaweed, kelp, raw.

Infographic

True morels vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +361.8%
Contains more IronIron +327.4%
Contains more CopperCopper +380.8%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +361.9%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +193.5%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +290.7%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +379.1%
Contains more Vitamin B6Vitamin B6 +6700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more FolateFolate +1900%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Seaweed DV% diff.
Iron 12.18mg 2.85mg 117%
Copper 0.625mg 0.13mg 55%
Vitamin K 66µg 55%
Folate 9µg 180µg 43%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Magnesium 19mg 121mg 24%
Phosphorus 194mg 42mg 22%
Manganese 0.587mg 0.2mg 17%
Calcium 43mg 168mg 13%
Vitamin B3 2.252mg 0.47mg 11%
Vitamin B6 0.136mg 0.002mg 10%
Sodium 21mg 233mg 9%
Potassium 411mg 89mg 9%
Zinc 2.03mg 1.23mg 7%
Vitamin E 0.87mg 6%
Fiber 2.8g 1.3g 6%
Vitamin B2 0.205mg 0.15mg 4%
Vitamin B5 0.44mg 0.642mg 4%
Selenium 2.2µg 0.7µg 3%
Protein 3.12g 1.68g 3%
Vitamin C 3mg 3%
Polyunsaturated fat 0.433g 0.047g 3%
Choline 12.8mg 2%
Vitamin B1 0.069mg 0.05mg 2%
Saturated fat 0.065g 0.247g 1%
Calories 31kcal 43kcal 1%
Vitamin A 0µg 6µg 1%
Carbs 5.1g 9.57g 1%
Fats 0.57g 0.56g 0%
Net carbs 2.3g 8.27g N/A
Sugar 0.6g 0.6g N/A
Monounsaturated fat 0.052g 0.098g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +85.7%
Contains more CarbsCarbs +87.6%
Contains more OtherOther +313.1%
~equal in Fats ~0.56g
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -73.7%
Contains more Poly. FatPolyunsaturated fat +821.3%
Contains more Mono. FatMonounsaturated fat +88.5%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.