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True morels vs. Butter cookie — In-Depth Nutrition Comparison

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A recap on differences between true morels and butter cookie

  • True morels have more iron, copper, vitamin D, manganese, zinc, and phosphorus; however, butter cookie is higher in vitamin B1, folate, and vitamin A.
  • True morels cover your daily iron needs 125% more than butter cookie.
  • Butter cookie contains 13 times less vitamin D than true morels. True morels contain 206IU of vitamin D, while butter cookie contains 16IU.
  • True morels have less saturated fat.
  • The glycemic index of butter cookie is higher.

Food varieties used in this article are Mushrooms, morel, raw and Cookies, butter, commercially prepared, enriched.

Infographic

True morels vs Butter cookie 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +48.3%
Contains more PotassiumPotassium +270.3%
Contains more IronIron +448.6%
Contains more CopperCopper +212.5%
Contains more ZincZinc +434.2%
Contains more PhosphorusPhosphorus +90.2%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +245.3%
Contains more SeleniumSelenium +281.8%

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin DVitamin D +1175%
Contains more Vitamin B6Vitamin B6 +277.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +436.2%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B5Vitamin B5 +10.9%
Contains more FolateFolate +744.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1848%
Contains more ProteinProtein +95.5%
Contains more FatsFats +3198.2%
Contains more CarbsCarbs +1251%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +10519.2%
Contains more Poly. FatPolyunsaturated fat +126.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient True morels Butter cookie DV% diff.
Iron 12.18mg 2.22mg 125%
Saturated fat 0.065g 11.051g 50%
Copper 0.625mg 0.2mg 47%
Cholesterol 117mg 39%
Fats 0.57g 18.8g 28%
Vitamin B1 0.069mg 0.37mg 25%
Vitamin D 206IU 16IU 24%
Vitamin D 5.1µg 0.4µg 24%
Calories 31kcal 467kcal 22%
Carbs 5.1g 68.9g 21%
Vitamin A 0µg 165µg 18%
Manganese 0.587mg 0.17mg 18%
Folate 9µg 76µg 17%
Zinc 2.03mg 0.38mg 15%
Vitamin B12 0.36µg 15%
Monounsaturated fat 0.052g 5.522g 14%
Phosphorus 194mg 102mg 13%
Selenium 2.2µg 8.4µg 11%
Sodium 21mg 282mg 11%
Vitamin B2 0.205mg 0.335mg 10%
Potassium 411mg 111mg 9%
Vitamin B6 0.136mg 0.036mg 8%
Fiber 2.8g 0.8g 8%
Protein 3.12g 6.1g 6%
Vitamin B3 2.252mg 3.19mg 6%
Vitamin E 0.58mg 4%
Polyunsaturated fat 0.433g 0.982g 4%
Magnesium 19mg 12mg 2%
Vitamin B5 0.44mg 0.488mg 1%
Vitamin K 1.7µg 1%
Calcium 43mg 29mg 1%
Choline 6.5mg 1%
Net carbs 2.3g 68.1g N/A
Sugar 0.6g 20.24g N/A
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A
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
True morels Butter cookie
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
19%
True morels
35%
Butter cookie
Minerals Daily Need Coverage Score
96%
True morels
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 19.64g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 261mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 10.986g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 23)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.6)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients
  2. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.