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Summer squash vs. True morels — In-Depth Nutrition Comparison

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Differences between summer squash and true morels

  • Summer squash is higher in vitamin B6; however, true morels are richer in iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B3, fiber, and vitamin B5.
  • True morels' daily need coverage for iron is 148% higher.
  • Summer squash has 2 times more vitamin B6 than true morels. While summer squash has 0.218mg of vitamin B6, true morels have only 0.136mg.
  • Summer squash has a lower glycemic index (13) than true morels (32).

The food types used in this comparison are Squash, summer, all varieties, raw and Mushrooms, morel, raw.

Infographic

Summer squash vs True morels 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +3380%
Contains more CopperCopper +1125.5%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +410.5%
Contains more ManganeseManganese +235.4%
Contains more SeleniumSelenium +1000%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +222.2%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +362.4%
Contains more Vitamin B5Vitamin B5 +183.9%
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +157.9%
Contains more FatsFats +216.7%
Contains more CarbsCarbs +52.2%
Contains more OtherOther +158.1%
~equal in Water ~89.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 less Sat. FatSaturated fat -32.3%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +386.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +25%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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.
Summer squash True morels
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash True morels DV% diff.
Iron 0.35mg 12.18mg 148%
Copper 0.051mg 0.625mg 64%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 38mg 194mg 22%
Vitamin C 17mg 19%
Manganese 0.175mg 0.587mg 18%
Zinc 0.29mg 2.03mg 16%
Vitamin B3 0.487mg 2.252mg 11%
Fiber 1.1g 2.8g 7%
Vitamin B6 0.218mg 0.136mg 6%
Vitamin B5 0.155mg 0.44mg 6%
Vitamin B2 0.142mg 0.205mg 5%
Folate 29µg 9µg 5%
Potassium 262mg 411mg 4%
Selenium 0.2µg 2.2µg 4%
Protein 1.21g 3.12g 4%
Vitamin K 3µg 3%
Calcium 15mg 43mg 3%
Polyunsaturated fat 0.089g 0.433g 2%
Vitamin B1 0.048mg 0.069mg 2%
Choline 6.7mg 1%
Fructose 0.95g 0g 1%
Calories 16kcal 31kcal 1%
Vitamin E 0.12mg 1%
Fats 0.18g 0.57g 1%
Sodium 2mg 21mg 1%
Carbs 3.35g 5.1g 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.25g 2.3g N/A
Magnesium 17mg 19mg 0%
Sugar 2.2g 0.6g N/A
Saturated fat 0.044g 0.065g 0%
Monounsaturated fat 0.016g 0.052g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash True morels
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
16%
Summer squash
19%
True morels
Minerals Daily Need Coverage Score
12%
Summer squash
96%
True morels

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 - 1.6g)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is richer in vitamins?
?
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.