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  6. Wakame vs. True morels

Wakame vs. True morels — In-Depth Nutrition Comparison

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How are Wakame and True morels different?

  • Wakame is higher in Folate, Manganese, Magnesium, and Calcium, however, True morels are richer in Iron, Copper, Vitamin D, Phosphorus, and Zinc.
  • Daily need coverage for Iron from True morels is 125% higher.
  • Wakame contains 42 times more Sodium than True morels. While Wakame contains 872mg of Sodium, True morels contain only 21mg.

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

Infographic

Wakame 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.
Wakame
Wakame
3
:
7
True morels
True morels
Contains more Calcium +248.8%
Contains more Magnesium +463.2%
Contains more Manganese +138.5%
Contains more Iron +458.7%
Contains more Phosphorus +142.5%
Contains more Potassium +722%
Contains less Sodium -97.6%
Contains more Zinc +434.2%
Contains more Copper +120.1%
Contains more Selenium +214.3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Contains more Calcium +248.8%
Contains more Magnesium +463.2%
Contains more Manganese +138.5%
Contains more Iron +458.7%
Contains more Phosphorus +142.5%
Contains more Potassium +722%
Contains less Sodium -97.6%
Contains more Zinc +434.2%
Contains more Copper +120.1%
Contains more Selenium +214.3%

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.
Wakame
Wakame
8
:
4
True morels
True morels
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +58.4%
Contains more Folate +2077.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B6 +6700%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12.2%
Contains more Vitamin B5 +58.4%
Contains more Folate +2077.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B6 +6700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
True morels
True morels
Contains more Fats +12.3%
Contains more Carbs +79.2%
Contains more Other +350%
Contains more Water +12%
Equal in Protein - 3.12
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
True morels
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 Fats +12.3%
Contains more Carbs +79.2%
Contains more Other +350%
Contains more Water +12%
Equal in Protein - 3.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
True morels
True morels
Contains more Monounsaturated Fat +11.5%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +98.6%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Contains more Monounsaturated Fat +11.5%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame True morels
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wakame True morels Opinion
Net carbs 8.64g 2.3g Wakame
Protein 3.03g 3.12g True morels
Fats 0.64g 0.57g Wakame
Carbs 9.14g 5.1g Wakame
Calories 45kcal 31kcal Wakame
Sugar 0.65g 0.6g True morels
Fiber 0.5g 2.8g True morels
Calcium 150mg 43mg Wakame
Iron 2.18mg 12.18mg True morels
Magnesium 107mg 19mg Wakame
Phosphorus 80mg 194mg True morels
Potassium 50mg 411mg True morels
Sodium 872mg 21mg True morels
Zinc 0.38mg 2.03mg True morels
Copper 0.284mg 0.625mg True morels
Manganese 1.4mg 0.587mg Wakame
Selenium 0.7µg 2.2µg True morels
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg Wakame
Vitamin D 0IU 206IU True morels
Vitamin D 0µg 5.1µg True morels
Vitamin C 3mg Wakame
Vitamin B1 0.06mg 0.069mg True morels
Vitamin B2 0.23mg 0.205mg Wakame
Vitamin B3 1.6mg 2.252mg True morels
Vitamin B5 0.697mg 0.44mg Wakame
Vitamin B6 0.002mg 0.136mg True morels
Folate 196µg 9µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.065g True morels
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.052g Wakame
Polyunsaturated fat 0.218g 0.433g True morels
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame True morels
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
27%
True morels
Minerals Daily Need Coverage Score
65%
Wakame
96%
True morels

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 851mg)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 0.065g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.