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  6. True morels vs. Monterey Jack

True morels vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on the differences between true morels and monterey Jack

  • True morels have more iron, copper, vitamin D, and manganese; however, monterey Jack is higher in calcium, phosphorus, selenium, and vitamin A.
  • True morels cover your daily iron needs 143% more than monterey Jack.
  • Monterey Jack contains 53 times less manganese than true morels. True morels contain 0.587mg of manganese, while monterey Jack contains 0.011mg.
  • True morels have less sodium.

Food varieties used in this article are Mushrooms, morel, raw and Cheese, monterey.

Infographic

True morels vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +407.4%
Contains more IronIron +1591.7%
Contains more CopperCopper +1853.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +5236.4%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +1634.9%
Contains more ZincZinc +47.8%
Contains more PhosphorusPhosphorus +128.9%
Contains more SeleniumSelenium +559.1%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B3Vitamin B3 +2321.5%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.2%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient True morels Monterey Jack DV% diff.
Iron 12.18mg 0.72mg 143%
Saturated fat 0.065g 19.066g 86%
Calcium 43mg 746mg 70%
Copper 0.625mg 0.032mg 66%
Fats 0.57g 30.28g 46%
Protein 3.12g 24.48g 43%
Phosphorus 194mg 444mg 36%
Vitamin B12 0.83µg 35%
Cholesterol 89mg 30%
Sodium 21mg 600mg 25%
Manganese 0.587mg 0.011mg 25%
Vitamin D 206IU 22IU 23%
Vitamin D 5.1µg 0.6µg 23%
Monounsaturated fat 0.052g 8.751g 22%
Selenium 2.2µg 14.5µg 22%
Vitamin A 0µg 198µg 22%
Calories 31kcal 373kcal 17%
Vitamin B2 0.205mg 0.39mg 14%
Vitamin B3 2.252mg 0.093mg 13%
Fiber 2.8g 0g 11%
Potassium 411mg 81mg 10%
Zinc 2.03mg 3mg 9%
Vitamin B5 0.44mg 0.21mg 5%
Vitamin B1 0.069mg 0.015mg 5%
Vitamin B6 0.136mg 0.079mg 4%
Choline 15.4mg 3%
Polyunsaturated fat 0.433g 0.899g 3%
Vitamin E 0.26mg 2%
Magnesium 19mg 27mg 2%
Vitamin K 2.5µg 2%
Folate 9µg 18µg 2%
Carbs 5.1g 0.68g 1%
Net carbs 2.3g 0.68g N/A
Sugar 0.6g 0.5g N/A
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +650%
Contains more WaterWater +118.5%
Contains more ProteinProtein +684.6%
Contains more FatsFats +5212.3%
Contains more OtherOther +121.9%

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% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +16728.8%
Contains more Poly. FatPolyunsaturated fat +107.6%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.