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  6. True morels vs. Surimi

True morels vs. Surimi — In-Depth Nutrition Comparison

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How are true morels and surimi different?

  • True morels are higher in iron, copper, manganese, zinc, vitamin B2, vitamin B3, fiber, and potassium; however, surimi is richer in selenium and phosphorus.
  • Daily need coverage for iron for true morels is 149% higher.
  • True morels have a lower glycemic index (32) than surimi (50).

Mushrooms, morel, raw and Fish, surimi are the varieties used in this article.

Infographic

True morels vs Surimi 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%
Surimi
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +377.8%
Contains more PotassiumPotassium +267%
Contains more IronIron +4584.6%
Contains more CopperCopper +1853.1%
Contains more ZincZinc +515.2%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +5236.4%
Contains more MagnesiumMagnesium +126.3%
Contains more PhosphorusPhosphorus +45.4%
Contains more SeleniumSelenium +1177.3%

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%
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +245%
Contains more Vitamin B2Vitamin B2 +876.2%
Contains more Vitamin B3Vitamin B3 +923.6%
Contains more Vitamin B5Vitamin B5 +528.6%
Contains more Vitamin B6Vitamin B6 +353.3%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Surimi DV% diff.
Iron 12.18mg 0.26mg 149%
Vitamin B12 1.6µg 67%
Copper 0.625mg 0.032mg 66%
Selenium 2.2µg 28.1µg 47%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Manganese 0.587mg 0.011mg 25%
Protein 3.12g 15.18g 24%
Zinc 2.03mg 0.33mg 15%
Vitamin B2 0.205mg 0.021mg 14%
Vitamin B3 2.252mg 0.22mg 13%
Phosphorus 194mg 282mg 13%
Fiber 2.8g 0g 11%
Cholesterol 30mg 10%
Potassium 411mg 112mg 9%
Vitamin B6 0.136mg 0.03mg 8%
Vitamin B5 0.44mg 0.07mg 7%
Magnesium 19mg 43mg 6%
Sodium 21mg 143mg 5%
Vitamin B1 0.069mg 0.02mg 4%
Vitamin E 0.63mg 4%
Calories 31kcal 99kcal 3%
Calcium 43mg 9mg 3%
Vitamin A 0µg 20µg 2%
Folate 9µg 2µg 2%
Carbs 5.1g 6.85g 1%
Fats 0.57g 0.9g 1%
Saturated fat 0.065g 0.191g 1%
Net carbs 2.3g 6.85g N/A
Sugar 0.6g 0g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.052g 0.149g 0%
Polyunsaturated fat 0.433g 0.443g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +17.4%
Contains more OtherOther +119.2%
Contains more ProteinProtein +386.5%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +34.3%

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +186.5%
~equal in Polyunsaturated fat ~0.443g

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.