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  6. Pumpkin seeds vs. True morels

Pumpkin seeds vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and true morels

  • Pumpkin seeds have more zinc, fiber, magnesium, and potassium, while true morels have more iron, vitamin D, phosphorus, vitamin B3, and vitamin B2.
  • True morels cover your daily need for iron, 111% more than pumpkin seeds.
  • Pumpkin seeds contain 56 times more saturated fat than true morels. While pumpkin seeds contain 3.67g of saturated fat, true morels contain only 0.065g.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mushrooms, morel, raw.

Infographic

Pumpkin seeds vs True morels 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
Contains more MagnesiumMagnesium +1278.9%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +123.6%
Contains more ZincZinc +407.4%
Contains less SodiumSodium -14.3%
Contains more IronIron +268%
Contains more PhosphorusPhosphorus +110.9%
Contains more ManganeseManganese +18.3%
~equal in Copper ~0.625mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 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% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.9%
Contains more Vitamin B2Vitamin B2 +294.2%
Contains more Vitamin B3Vitamin B3 +687.4%
Contains more Vitamin B5Vitamin B5 +685.7%
Contains more Vitamin B6Vitamin B6 +267.6%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Folate ~9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds True morels DV% diff.
Iron 3.31mg 12.18mg 111%
Zinc 10.3mg 2.03mg 75%
Fiber 18.4g 2.8g 62%
Magnesium 262mg 19mg 58%
Polyunsaturated fat 8.844g 0.433g 56%
Protein 18.55g 3.12g 31%
Fats 19.4g 0.57g 29%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Calories 446kcal 31kcal 21%
Saturated fat 3.67g 0.065g 16%
Carbs 53.75g 5.1g 16%
Potassium 919mg 411mg 15%
Phosphorus 92mg 194mg 15%
Monounsaturated fat 6.032g 0.052g 15%
Vitamin B3 0.286mg 2.252mg 12%
Vitamin B2 0.052mg 0.205mg 12%
Vitamin B6 0.037mg 0.136mg 8%
Vitamin B5 0.056mg 0.44mg 8%
Copper 0.69mg 0.625mg 7%
Selenium 2.2µg 4%
Manganese 0.496mg 0.587mg 4%
Vitamin B1 0.034mg 0.069mg 3%
Calcium 55mg 43mg 1%
Vitamin C 0.3mg 0%
Net carbs 35.35g 2.3g N/A
Sugar 0.6g N/A
Sodium 18mg 21mg 0%
Vitamin A 3µg 0µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +494.6%
Contains more FatsFats +3303.5%
Contains more CarbsCarbs +953.9%
Contains more OtherOther +137.5%
Contains more WaterWater +1891.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +11500%
Contains more Poly. FatPolyunsaturated fat +1942.5%
Contains less Sat. FatSaturated fat -98.2%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.