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  6. True morels vs. Chia seeds

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

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What are the main differences between true morels and chia seeds?

  • True morels are richer in iron, yet chia seeds are richer in fiber, selenium, phosphorus, manganese, magnesium, calcium, vitamin B1, vitamin B3, and copper.
  • Chia seeds' daily need coverage for fiber is 126% higher.
  • True morels have 2 times more iron than chia seeds. True morels have 12.18mg of iron, while chia seeds have 7.72mg.
  • Chia seeds have a lower glycemic index than true morels.

We used Mushrooms, morel, raw and Seeds, chia seeds, dried types in this comparison.

Infographic

True morels vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more IronIron +57.8%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +1367.4%
Contains more CopperCopper +47.8%
Contains more ZincZinc +125.6%
Contains more PhosphorusPhosphorus +343.3%
Contains less SodiumSodium -23.8%
Contains more ManganeseManganese +363.9%
Contains more SeleniumSelenium +2409.1%
~equal in Potassium ~407mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +798.6%
Contains more Vitamin B3Vitamin B3 +292.1%
Contains more FolateFolate +444.4%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Chia seeds DV% diff.
Polyunsaturated fat 0.433g 23.665g 155%
Fiber 2.8g 34.4g 126%
Selenium 2.2µg 55.2µg 96%
Phosphorus 194mg 860mg 95%
Manganese 0.587mg 2.723mg 93%
Magnesium 19mg 335mg 75%
Calcium 43mg 631mg 59%
Iron 12.18mg 7.72mg 56%
Vitamin B1 0.069mg 0.62mg 46%
Fats 0.57g 30.74g 46%
Vitamin B3 2.252mg 8.83mg 41%
Copper 0.625mg 0.924mg 33%
Protein 3.12g 16.54g 27%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Calories 31kcal 486kcal 23%
Zinc 2.03mg 4.58mg 23%
Saturated fat 0.065g 3.33g 15%
Carbs 5.1g 42.12g 12%
Vitamin B6 0.136mg 10%
Folate 9µg 49µg 10%
Vitamin B5 0.44mg 9%
Monounsaturated fat 0.052g 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin B2 0.205mg 0.17mg 3%
Vitamin C 1.6mg 2%
Net carbs 2.3g 7.72g N/A
Potassium 411mg 407mg 0%
Sugar 0.6g N/A
Sodium 21mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 0g 17.83g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1445%
Contains more ProteinProtein +430.1%
Contains more FatsFats +5293%
Contains more CarbsCarbs +725.9%
Contains more OtherOther +200%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +4340.4%
Contains more Poly. FatPolyunsaturated fat +5365.4%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.