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True morels vs. Pretzel — In-Depth Nutrition Comparison

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What are the differences between true morels and pretzel?

  • True morels are higher in iron, copper, vitamin D, and phosphorus, yet pretzel is higher in folate, vitamin B1, vitamin B3, manganese, and vitamin B2.
  • True morels' daily need coverage for iron is 95% more.
  • The amount of sodium in true morels is lower.
  • The glycemic index of true morels is lower.

We used Mushrooms, morel, raw and Snacks, pretzels, hard, plain, salted types in this article.

Infographic

True morels vs Pretzel infographic
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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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +84.3%
Contains more IronIron +165.9%
Contains more CopperCopper +300.6%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +51.6%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +52.6%
Contains more ManganeseManganese +72.9%
Contains more SeleniumSelenium +100%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin B1Vitamin B1 +514.5%
Contains more Vitamin B2Vitamin B2 +62%
Contains more Vitamin B3Vitamin B3 +134%
Contains more FolateFolate +1744.4%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2762.9%
Contains more ProteinProtein +221.8%
Contains more FatsFats +414%
Contains more CarbsCarbs +1476.3%
Contains more OtherOther +119.4%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +1298.1%
Contains more Poly. FatPolyunsaturated fat +198.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +15%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Pretzel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient True morels Pretzel DV% diff.
Iron 12.18mg 4.58mg 95%
Sodium 21mg 1240mg 53%
Copper 0.625mg 0.156mg 52%
Folate 9µg 166µg 39%
Vitamin B1 0.069mg 0.424mg 30%
Starch 72.58g 30%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Carbs 5.1g 80.39g 25%
Vitamin B3 2.252mg 5.27mg 19%
Manganese 0.587mg 1.015mg 19%
Calories 31kcal 384kcal 18%
Protein 3.12g 10.04g 14%
Vitamin B2 0.205mg 0.332mg 10%
Zinc 2.03mg 1.04mg 9%
Phosphorus 194mg 128mg 9%
Potassium 411mg 223mg 6%
Polyunsaturated fat 0.433g 1.291g 6%
Choline 29.5mg 5%
Vitamin B6 0.136mg 0.074mg 5%
Fats 0.57g 2.93g 4%
Selenium 2.2µg 4.4µg 4%
Vitamin E 0.47mg 3%
Monounsaturated fat 0.052g 0.727g 2%
Vitamin K 2.8µg 2%
Fiber 2.8g 3.4g 2%
Vitamin B5 0.44mg 0.322mg 2%
Vitamin C 2.1mg 2%
Magnesium 19mg 29mg 2%
Calcium 43mg 27mg 2%
Saturated fat 0.065g 0.391g 1%
Net carbs 2.3g 76.99g N/A
Sugar 0.6g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 0g 0.31g 0%
Omega-3 - ALA 0g 0.063g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.215g 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
True morels
37%
Pretzel
Minerals Daily Need Coverage Score
96%
True morels
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 1219mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 0.326g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 51)
Which food is cheaper?
True morels
True morels is cheaper (difference - $1.8)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
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.

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.