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

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What are the differences between true morels and goat cheese?

  • True morels are higher in iron, vitamin D, manganese, and zinc, yet goat cheese is higher in vitamin B2, vitamin A, phosphorus, and calcium.
  • True morels' daily need coverage for iron is 132% more.
  • True morels have 9 times more vitamin D than goat cheese. While true morels have 206IU of vitamin D, goat cheese has only 22IU.
  • The amount of sodium in true morels is lower.
  • The glycemic index of goat cheese is lower.

We used Mushrooms, morel, raw and Cheese, goat, semisoft type types in this article.

Infographic

True morels vs Goat cheese 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.
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +160.1%
Contains more IronIron +651.9%
Contains more ZincZinc +207.6%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +531.2%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +593%
Contains more PhosphorusPhosphorus +93.3%
Contains more SeleniumSelenium +72.7%
~equal in Copper ~0.564mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin DVitamin D +920%
Contains more Vitamin B3Vitamin B3 +96.2%
Contains more Vitamin B5Vitamin B5 +131.6%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +229.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.072mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +4150%
Contains more WaterWater +96.9%
Contains more ProteinProtein +591.7%
Contains more FatsFats +5135.1%
Contains more OtherOther +83.8%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +12992.3%
Contains more Poly. FatPolyunsaturated fat +63.7%

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 Goat cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient True morels Goat cheese DV% diff.
Iron 12.18mg 1.62mg 132%
Saturated fat 0.065g 20.639g 94%
Fats 0.57g 29.84g 45%
Vitamin A 0µg 407µg 45%
Protein 3.12g 21.58g 37%
Vitamin B2 0.205mg 0.676mg 36%
Phosphorus 194mg 375mg 26%
Cholesterol 79mg 26%
Calcium 43mg 298mg 26%
Vitamin D 206IU 22IU 23%
Vitamin D 5.1µg 0.5µg 23%
Manganese 0.587mg 0.093mg 21%
Calories 31kcal 364kcal 17%
Sodium 21mg 415mg 17%
Monounsaturated fat 0.052g 6.808g 17%
Zinc 2.03mg 0.66mg 12%
Fiber 2.8g 0g 11%
Vitamin B12 0.22µg 9%
Vitamin B3 2.252mg 1.148mg 7%
Potassium 411mg 158mg 7%
Copper 0.625mg 0.564mg 7%
Vitamin B6 0.136mg 0.06mg 6%
Vitamin B5 0.44mg 0.19mg 5%
Choline 15.4mg 3%
Selenium 2.2µg 3.8µg 3%
Folate 9µg 2µg 2%
Vitamin K 2.5µg 2%
Polyunsaturated fat 0.433g 0.709g 2%
Magnesium 19mg 29mg 2%
Vitamin E 0.26mg 2%
Carbs 5.1g 0.12g 2%
Net carbs 2.3g 0.12g N/A
Sugar 0.6g 0.12g N/A
Vitamin B1 0.069mg 0.072mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 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
True morels Goat 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
32%
Goat cheese
Minerals Daily Need Coverage Score
96%
True morels
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 394mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 20.574g)
Which food is cheaper?
True morels
True morels is cheaper (difference - $1.4)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.48g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 32)
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.
Which food is richer in vitamins?
?
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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.