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  6. True morels vs. Wakame

True morels vs. Wakame — In-Depth Nutrition Comparison

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How are true morels and wakame different?

  • True morels are higher in iron, copper, vitamin D, phosphorus, and zinc; however, wakame is richer in folate, manganese, magnesium, and calcium.
  • Daily need coverage for iron for true morels is 125% higher.
  • True morels have less sodium.

Mushrooms, morel, raw and Seaweed, wakame, raw are the varieties used in this article.

Infographic

True morels vs Wakame 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%
Wakame
Wakame
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +722%
Contains more IronIron +458.7%
Contains more CopperCopper +120.1%
Contains more ZincZinc +434.2%
Contains more PhosphorusPhosphorus +142.5%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +463.2%
Contains more CalciumCalcium +248.8%
Contains more ManganeseManganese +138.5%

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%
Wakame
Wakame
8
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B3Vitamin B3 +40.8%
Contains more Vitamin B6Vitamin B6 +6700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B5Vitamin B5 +58.4%
Contains more FolateFolate +2077.8%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient True morels Wakame DV% diff.
Iron 12.18mg 2.18mg 125%
Folate 9µg 196µg 47%
Copper 0.625mg 0.284mg 38%
Sodium 21mg 872mg 37%
Manganese 0.587mg 1.4mg 35%
Vitamin D 5.1µg 0µg 26%
Vitamin D 206IU 0IU 26%
Magnesium 19mg 107mg 21%
Phosphorus 194mg 80mg 16%
Zinc 2.03mg 0.38mg 15%
Calcium 43mg 150mg 11%
Potassium 411mg 50mg 11%
Vitamin B6 0.136mg 0.002mg 10%
Fiber 2.8g 0.5g 9%
Vitamin E 1mg 7%
Vitamin B5 0.44mg 0.697mg 5%
Vitamin B3 2.252mg 1.6mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin C 3mg 3%
Selenium 2.2µg 0.7µg 3%
Vitamin A 0µg 18µg 2%
Vitamin B2 0.205mg 0.23mg 2%
Polyunsaturated fat 0.433g 0.218g 1%
Calories 31kcal 45kcal 1%
Vitamin B1 0.069mg 0.06mg 1%
Carbs 5.1g 9.14g 1%
Protein 3.12g 3.03g 0%
Fats 0.57g 0.64g 0%
Net carbs 2.3g 8.64g N/A
Sugar 0.6g 0.65g N/A
Saturated fat 0.065g 0.13g 0%
Monounsaturated fat 0.052g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +12%
Contains more FatsFats +12.3%
Contains more CarbsCarbs +79.2%
Contains more OtherOther +350%
~equal in Protein ~3.03g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +98.6%
Contains more Mono. FatMonounsaturated fat +11.5%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.