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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Potassium - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 457% 14% 84% 37% 3% 56% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Equal
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
Starch g g
Fructose 0g g True morels
Sugar 0.6g g 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
Vitamin A 0IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 206IU IU True morels
Vitamin D 5.1µg µg True morels
Vitamin C mg 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 mg True morels
Vitamin B6 0.136mg mg True morels
Folate 9µg 49µg Seed
Vitamin B12 µg 0µg Seed
Vitamin K µg µg
Tryptophan mg 0.436mg Seed
Threonine mg 0.709mg Seed
Isoleucine mg 0.801mg Seed
Leucine mg 1.371mg Seed
Lysine mg 0.97mg Seed
Methionine mg 0.588mg Seed
Phenylalanine mg 1.016mg Seed
Valine mg 0.95mg Seed
Histidine mg 0.531mg Seed
Cholesterol mg 0mg True morels
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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
True morels
35
Seed
Mineral Summary Score
109
True morels
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
True morels
99%
Seed
Carbohydrates
5%
True morels
42%
Seed
Fats
3%
True morels
142%
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?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.