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True morels vs. Cream cheese — In-Depth Nutrition Comparison

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What are the differences between true morels and cream cheese?

  • True morels are higher in iron, copper, vitamin D, manganese, zinc, vitamin B3, and phosphorus, yet cream cheese is higher in vitamin A.
  • True morels' daily need coverage for iron is 151% more.
  • The amount of sodium in true morels is lower.
  • The glycemic index of cream cheese is lower.

We used Mushrooms, morel, raw and Cheese, cream types in this article.

Infographic

True morels vs Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +211.4%
Contains more IronIron +10972.7%
Contains more CopperCopper +3372.2%
Contains more ZincZinc +306%
Contains more PhosphorusPhosphorus +81.3%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +5236.4%
Contains more CalciumCalcium +125.6%
Contains more SeleniumSelenium +290.9%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +2374.7%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B5Vitamin B5 +17.5%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

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% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more WaterWater +70.3%
Contains more OtherOther +26%
Contains more ProteinProtein +97.1%
Contains more FatsFats +5942.1%
~equal in Carbs ~5.52g

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +17028.8%
Contains more Poly. FatPolyunsaturated fat +242.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Sucrose ~0g
~equal in Fructose ~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.
True morels Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient True morels Cream cheese DV% diff.
Iron 12.18mg 0.11mg 151%
Saturated fat 0.065g 20.213g 92%
Copper 0.625mg 0.018mg 67%
Fats 0.57g 34.44g 52%
Cholesterol 101mg 34%
Vitamin A 0µg 308µg 34%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Manganese 0.587mg 0.011mg 25%
Monounsaturated fat 0.052g 8.907g 22%
Calories 31kcal 350kcal 16%
Vitamin B3 2.252mg 0.091mg 14%
Zinc 2.03mg 0.5mg 14%
Sodium 21mg 314mg 13%
Phosphorus 194mg 107mg 12%
Selenium 2.2µg 8.6µg 12%
Fiber 2.8g 0g 11%
Vitamin B12 0.22µg 9%
Potassium 411mg 132mg 8%
Polyunsaturated fat 0.433g 1.483g 7%
Vitamin B6 0.136mg 0.056mg 6%
Vitamin E 0.86mg 6%
Protein 3.12g 6.15g 6%
Choline 27.2mg 5%
Calcium 43mg 97mg 5%
Vitamin B1 0.069mg 0.023mg 4%
Vitamin K 2.1µg 2%
Vitamin B5 0.44mg 0.517mg 2%
Vitamin B2 0.205mg 0.23mg 2%
Magnesium 19mg 9mg 2%
Carbs 5.1g 5.52g 0%
Net carbs 2.3g 5.52g N/A
Sugar 0.6g 3.76g N/A
Starch 0.35g 0%
Folate 9µg 9µg 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0g 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0g 0.002g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.036g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.007g N/A
Omega-6 - Linoleic acid 0.215g 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels Cream cheese
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
21%
Cream cheese
Minerals Daily Need Coverage Score
96%
True morels
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 20.148g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $2.4)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Cream cheese
Cream cheese 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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.