Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. True morels

Wakame vs. True morels — In-Depth Nutrition Comparison

Compare

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 for 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
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%
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 +463.2%
Contains more CalciumCalcium +248.8%
Contains more ManganeseManganese +138.5%
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%

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
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%
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 B2Vitamin B2 +12.2%
Contains more Vitamin B5Vitamin B5 +58.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2077.8%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B3Vitamin B3 +40.8%
Contains more Vitamin B6Vitamin B6 +6700%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +11.5%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +98.6%

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
True morels
True morels vs Shiitake
Shiitake
True morels
True morels vs Edible mushroom
Edible mushroom
True morels
True morels vs Cream of mushroom soup
Cream of mushroom soup

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.