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  6. True morels vs. Ricotta

True morels vs. Ricotta — In-Depth Nutrition Comparison

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What are the main differences between true morels and ricotta?

  • True morels are richer in iron, copper, vitamin D, manganese, vitamin B3, fiber, and potassium, yet ricotta is richer in selenium and calcium.
  • True morels' daily need coverage for iron is 148% higher.
  • True morels contain less saturated fat.

We used Mushrooms, morel, raw and Cheese, ricotta, whole milk types in this comparison.

Infographic

True morels vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +291.4%
Contains more IronIron +3105.3%
Contains more CopperCopper +2876.2%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +9683.3%
Contains more CalciumCalcium +381.4%
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin DVitamin D +2450%
Contains more Vitamin B1Vitamin B1 +430.8%
Contains more Vitamin B3Vitamin B3 +2065.4%
Contains more Vitamin B5Vitamin B5 +106.6%
Contains more Vitamin B6Vitamin B6 +216.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.195mg

All nutrients comparison - raw data values

Nutrient True morels Ricotta DV% diff.
Iron 12.18mg 0.38mg 148%
Copper 0.625mg 0.021mg 67%
Saturated fat 0.065g 8.295g 37%
Vitamin D 206IU 10IU 25%
Vitamin D 5.1µg 0.2µg 25%
Manganese 0.587mg 0.006mg 25%
Selenium 2.2µg 14.5µg 22%
Fats 0.57g 12.98g 19%
Cholesterol 51mg 17%
Calcium 43mg 207mg 16%
Protein 3.12g 11.26g 16%
Vitamin B12 0.34µg 14%
Vitamin B3 2.252mg 0.104mg 13%
Vitamin A 0µg 120µg 13%
Fiber 2.8g 0g 11%
Potassium 411mg 105mg 9%
Monounsaturated fat 0.052g 3.627g 9%
Zinc 2.03mg 1.16mg 8%
Vitamin B6 0.136mg 0.043mg 7%
Calories 31kcal 174kcal 7%
Vitamin B5 0.44mg 0.213mg 5%
Vitamin B1 0.069mg 0.013mg 5%
Phosphorus 194mg 158mg 5%
Sodium 21mg 84mg 3%
Choline 17.5mg 3%
Magnesium 19mg 11mg 2%
Vitamin E 0.11mg 1%
Vitamin B2 0.205mg 0.195mg 1%
Vitamin K 1.1µg 1%
Folate 9µg 12µg 1%
Carbs 5.1g 3.04g 1%
Net carbs 2.3g 3.04g N/A
Sugar 0.6g 0.27g N/A
Polyunsaturated fat 0.433g 0.385g 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +67.8%
Contains more WaterWater +25%
Contains more OtherOther +56.9%
Contains more ProteinProtein +260.9%
Contains more FatsFats +2177.2%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +12.5%
Contains more Mono. FatMonounsaturated fat +6875%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.