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Walnut vs. True morels — In-Depth Nutrition Comparison

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A recap on differences between walnut and true morels

  • Walnut has more manganese, copper, magnesium, vitamin B6, vitamin B1, folate, and phosphorus; however, true morels are higher in iron and vitamin D.
  • Walnut covers your daily manganese needs 123% more than true morels.
  • True morels contain 94 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while true morels contain 0.065g.
  • The glycemic index of true morels is higher.

Food varieties used in this article are Nuts, walnuts, english and Mushrooms, morel, raw.

Infographic

Walnut 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.
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +731.6%
Contains more CalciumCalcium +127.9%
Contains more CopperCopper +153.8%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +78.4%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +481.6%
Contains more SeleniumSelenium +122.7%
Contains more IronIron +318.6%
~equal in Potassium ~411mg

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.
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 B1Vitamin B1 +394.2%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin B6Vitamin B6 +294.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +988.9%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +100.2%
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +388.1%
Contains more FatsFats +11340.4%
Contains more CarbsCarbs +168.8%
Contains more OtherOther +11.3%
Contains more WaterWater +2101.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +17078.8%
Contains more Poly. FatPolyunsaturated fat +10794.7%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
3
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +650%
~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.
Walnut True morels
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut True morels DV% diff.
Polyunsaturated fat 47.174g 0.433g 312%
Manganese 3.414mg 0.587mg 123%
Iron 2.91mg 12.18mg 116%
Copper 1.586mg 0.625mg 107%
Fats 65.21g 0.57g 99%
Magnesium 158mg 19mg 33%
Calories 654kcal 31kcal 31%
Vitamin B6 0.537mg 0.136mg 31%
Saturated fat 6.126g 0.065g 28%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Protein 15.23g 3.12g 24%
Vitamin B1 0.341mg 0.069mg 23%
Folate 98µg 9µg 22%
Phosphorus 346mg 194mg 22%
Monounsaturated fat 8.933g 0.052g 22%
Fiber 6.7g 2.8g 16%
Zinc 3.09mg 2.03mg 10%
Vitamin B3 1.125mg 2.252mg 7%
Choline 39.2mg 7%
Calcium 98mg 43mg 6%
Vitamin E 0.7mg 5%
Selenium 4.9µg 2.2µg 5%
Vitamin B2 0.15mg 0.205mg 4%
Vitamin B5 0.57mg 0.44mg 3%
Carbs 13.71g 5.1g 3%
Vitamin K 2.7µg 2%
Sodium 2mg 21mg 1%
Vitamin C 1.3mg 1%
Potassium 441mg 411mg 1%
Net carbs 7.01g 2.3g N/A
Sugar 2.61g 0.6g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0g 0%
Omega-6 - Eicosadienoic acid 0g 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
Walnut 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
32%
Walnut
19%
True morels
Minerals Daily Need Coverage Score
152%
Walnut
96%
True morels

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
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 - 2.01g)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 6.061g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $4.4)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.