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  6. True morels vs. Seed

True morels vs. Seed — In-Depth Nutrition Comparison

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What are the main differences between True morels and Seed?

  • True morels are richer in Iron, yet Seed is richer in Fiber, Selenium, Phosphorus, Manganese, Magnesium, Calcium, Vitamin B1, Vitamin B3, and Copper.
  • Seed's daily need coverage for Fiber is 126% higher.
  • True morels have 2 times more Iron than Seed. True morels have 12.18mg of Iron, while Seed has 7.72mg.

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

Infographic

True morels vs Seed 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.
True morels
True morels
2
:
8
Seed
Seed
Contains more Iron +57.8%
Contains more Calcium +1367.4%
Contains more Magnesium +1663.2%
Contains more Phosphorus +343.3%
Contains less Sodium -23.8%
Contains more Zinc +125.6%
Contains more Copper +47.8%
Contains more Manganese +363.9%
Contains more Selenium +2409.1%
Equal in Potassium - 407
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Iron +57.8%
Contains more Calcium +1367.4%
Contains more Magnesium +1663.2%
Contains more Phosphorus +343.3%
Contains less Sodium -23.8%
Contains more Zinc +125.6%
Contains more Copper +47.8%
Contains more Manganese +363.9%
Contains more Selenium +2409.1%
Equal in Potassium - 407

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.
True morels
True morels
4
:
7
Seed
Seed
Contains more Vitamin B2 +20.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +798.6%
Contains more Vitamin B3 +292.1%
Contains more Folate +444.4%
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +20.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +798.6%
Contains more Vitamin B3 +292.1%
Contains more Folate +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
True morels
True morels
1
:
4
Seed
Seed
Contains more Water +1445%
Contains more Protein +430.1%
Contains more Fats +5293%
Contains more Carbs +725.9%
Contains more Other +200%
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Seed
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 Water +1445%
Contains more Protein +430.1%
Contains more Fats +5293%
Contains more Carbs +725.9%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
True morels
True morels
1
:
2
Seed
Seed
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +4340.4%
Contains more Polyunsaturated fat +5365.4%
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +4340.4%
Contains more Polyunsaturated fat +5365.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
True morels Seed
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient True morels Seed Opinion
Net carbs 2.3g 7.72g Seed
Protein 3.12g 16.54g Seed
Fats 0.57g 30.74g Seed
Carbs 5.1g 42.12g Seed
Calories 31kcal 486kcal Seed
Sugar 0.6g Seed
Fiber 2.8g 34.4g Seed
Calcium 43mg 631mg Seed
Iron 12.18mg 7.72mg True morels
Magnesium 19mg 335mg Seed
Phosphorus 194mg 860mg Seed
Potassium 411mg 407mg True morels
Sodium 21mg 16mg Seed
Zinc 2.03mg 4.58mg Seed
Copper 0.625mg 0.924mg Seed
Manganese 0.587mg 2.723mg Seed
Selenium 2.2µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin D 206IU True morels
Vitamin D 5.1µg True morels
Vitamin C 1.6mg Seed
Vitamin B1 0.069mg 0.62mg Seed
Vitamin B2 0.205mg 0.17mg True morels
Vitamin B3 2.252mg 8.83mg Seed
Vitamin B5 0.44mg True morels
Vitamin B6 0.136mg True morels
Folate 9µg 49µg Seed
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Trans Fat 0g 0.14g True morels
Saturated Fat 0.065g 3.33g True morels
Monounsaturated Fat 0.052g 2.309g Seed
Polyunsaturated fat 0.433g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g 5.835g Seed
Omega-3 - ALA 0g 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
True morels
35%
Seed
Minerals Daily Need Coverage Score
96%
True morels
221%
Seed

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 3.265g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 17)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - 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.