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  6. True morels vs. Smoked salmon

True morels vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the differences between true morels and smoked salmon?

  • True morels are higher in iron, copper, manganese, zinc, and fiber, yet smoked salmon is higher in vitamin D, selenium, vitamin B3, and vitamin B6.
  • True morels' daily need coverage for iron is 142% more.
  • The amount of sodium in true morels is lower.
  • The glycemic index of smoked salmon is lower.

We used Mushrooms, morel, raw and Fish, salmon, chinook, smoked types in this article.

Infographic

True morels vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +134.9%
Contains more IronIron +1332.9%
Contains more CopperCopper +171.7%
Contains more ZincZinc +554.8%
Contains more PhosphorusPhosphorus +18.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +3352.9%
Contains more SeleniumSelenium +1372.7%
~equal in Magnesium ~18mg

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +103%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +235.3%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B6Vitamin B6 +104.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient True morels Smoked salmon DV% diff.
Iron 12.18mg 0.85mg 142%
Vitamin B12 3.26µg 136%
Vitamin D 206IU 685IU 60%
Vitamin D 5.1µg 17.1µg 60%
Selenium 2.2µg 32.4µg 55%
Copper 0.625mg 0.23mg 44%
Protein 3.12g 18.28g 30%
Sodium 21mg 672mg 28%
Manganese 0.587mg 0.017mg 25%
Choline 89mg 16%
Zinc 2.03mg 0.31mg 16%
Vitamin B3 2.252mg 4.72mg 15%
Fiber 2.8g 0g 11%
Vitamin B6 0.136mg 0.278mg 11%
Vitamin B5 0.44mg 0.87mg 9%
Vitamin E 1.35mg 9%
Cholesterol 23mg 8%
Vitamin B2 0.205mg 0.101mg 8%
Potassium 411mg 175mg 7%
Fats 0.57g 4.32g 6%
Monounsaturated fat 0.052g 2.023g 5%
Saturated fat 0.065g 0.929g 4%
Polyunsaturated fat 0.433g 0.995g 4%
Calories 31kcal 117kcal 4%
Vitamin B1 0.069mg 0.023mg 4%
Phosphorus 194mg 164mg 4%
Vitamin A 0µg 26µg 3%
Calcium 43mg 11mg 3%
Folate 9µg 2µg 2%
Carbs 5.1g 0g 2%
Net carbs 2.3g 0g N/A
Magnesium 19mg 18mg 0%
Sugar 0.6g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.5%
Contains more ProteinProtein +485.9%
Contains more FatsFats +657.9%
Contains more OtherOther +237.5%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +3790.4%
Contains more Poly. FatPolyunsaturated fat +129.8%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.