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Feta vs. True morels — In-Depth Nutrition Comparison

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How are feta and true morels different?

  • Feta is higher in vitamin B2, calcium, selenium, and vitamin B6; however, true morels are richer in iron, copper, vitamin D, and manganese.
  • Daily need coverage for iron for true morels is 144% higher.
  • Feta contains 230 times more saturated fat than true morels. While feta contains 14.946g of saturated fat, true morels contain only 0.065g.

Cheese, feta and Mushrooms, morel, raw are the varieties used in this article.

Infographic

Feta 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.
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +1046.5%
Contains more ZincZinc +41.9%
Contains more PhosphorusPhosphorus +73.7%
Contains more SeleniumSelenium +581.8%
Contains more PotassiumPotassium +562.9%
Contains more IronIron +1773.8%
Contains more CopperCopper +1853.1%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1996.4%
~equal in Magnesium ~19mg

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.
Feta
10
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +123.2%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B5Vitamin B5 +119.8%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +255.6%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +1175%
Contains more Vitamin B3Vitamin B3 +127.2%
~equal in Vitamin C ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 ProteinProtein +355.4%
Contains more FatsFats +3633.3%
Contains more OtherOther +225%
Contains more CarbsCarbs +24.7%
Contains more WaterWater +62.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +8790.4%
Contains more Poly. FatPolyunsaturated fat +36.5%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta True morels DV% diff.
Iron 0.65mg 12.18mg 144%
Vitamin B12 1.69µg 70%
Saturated fat 14.946g 0.065g 68%
Copper 0.032mg 0.625mg 66%
Vitamin B2 0.844mg 0.205mg 49%
Calcium 493mg 43mg 45%
Sodium 917mg 21mg 39%
Fats 21.28g 0.57g 32%
Cholesterol 89mg 30%
Vitamin D 16IU 206IU 24%
Manganese 0.028mg 0.587mg 24%
Vitamin D 0.4µg 5.1µg 24%
Selenium 15µg 2.2µg 23%
Protein 14.21g 3.12g 22%
Vitamin B6 0.424mg 0.136mg 22%
Phosphorus 337mg 194mg 20%
Vitamin A 125µg 0µg 14%
Calories 264kcal 31kcal 12%
Vitamin B5 0.967mg 0.44mg 11%
Monounsaturated fat 4.623g 0.052g 11%
Fiber 0g 2.8g 11%
Potassium 62mg 411mg 10%
Zinc 2.88mg 2.03mg 8%
Vitamin B3 0.991mg 2.252mg 8%
Vitamin B1 0.154mg 0.069mg 7%
Folate 32µg 9µg 6%
Choline 15.4mg 3%
Vitamin K 1.8µg 2%
Vitamin E 0.18mg 1%
Polyunsaturated fat 0.591g 0.433g 1%
Carbs 4.09g 5.1g 0%
Net carbs 4.09g 2.3g N/A
Magnesium 19mg 19mg 0%
Sugar 4.09g 0.6g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 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
Feta 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
54%
Feta
19%
True morels
Minerals Daily Need Coverage Score
63%
Feta
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 896mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 14.881g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.