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  6. Almond butter vs. Monterey Jack

Almond butter vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between almond butter and monterey Jack

  • Almond butter has more vitamin E, copper, manganese, magnesium, vitamin B2, fiber, and iron; however, monterey Jack is richer in calcium and vitamin B12.
  • Almond butter covers your daily vitamin E needs 160% more than monterey Jack.
  • Almond butter contains less saturated fat.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Cheese, monterey.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 MagnesiumMagnesium +933.3%
Contains more PotassiumPotassium +823.5%
Contains more IronIron +384.7%
Contains more CopperCopper +2818.8%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +19272.7%
Contains more CalciumCalcium +115%
Contains more SeleniumSelenium +504.2%
~equal in Zinc ~3mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 EVitamin E +9211.5%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +140.8%
Contains more Vitamin B3Vitamin B3 +3292.5%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more FolateFolate +194.4%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almond butter Monterey Jack DV% diff.
Vitamin E 24.21mg 0.26mg 160%
Copper 0.934mg 0.032mg 100%
Manganese 2.131mg 0.011mg 92%
Polyunsaturated fat 13.613g 0.899g 85%
Saturated fat 4.152g 19.066g 68%
Magnesium 279mg 27mg 60%
Monounsaturated fat 32.445g 8.751g 59%
Vitamin B2 0.939mg 0.39mg 42%
Fiber 10.3g 0g 41%
Calcium 347mg 746mg 40%
Fats 55.5g 30.28g 39%
Iron 3.49mg 0.72mg 35%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 7mg 600mg 26%
Selenium 2.4µg 14.5µg 22%
Vitamin A 0µg 198µg 22%
Potassium 748mg 81mg 20%
Vitamin B3 3.155mg 0.093mg 19%
Calories 614kcal 373kcal 12%
Folate 53µg 18µg 9%
Phosphorus 508mg 444mg 9%
Protein 20.96g 24.48g 7%
Choline 52.1mg 15.4mg 7%
Carbs 18.82g 0.68g 6%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Zinc 3.29mg 3mg 3%
Vitamin B6 0.103mg 0.079mg 2%
Vitamin K 0µg 2.5µg 2%
Vitamin B5 0.318mg 0.21mg 2%
Vitamin B1 0.041mg 0.015mg 2%
Net carbs 8.52g 0.68g N/A
Sugar 4.43g 0.5g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.315mg 0%
Threonine 0.555mg 0.871mg 0%
Isoleucine 0.813mg 1.519mg 0%
Leucine 1.483mg 2.344mg 0%
Lysine 0.612mg 2.037mg 0%
Methionine 0.122mg 0.641mg 0%
Phenylalanine 1.149mg 1.289mg 0%
Valine 0.937mg 1.635mg 0%
Histidine 0.55mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 FatsFats +83.3%
Contains more CarbsCarbs +2667.6%
Contains more ProteinProtein +16.8%
Contains more WaterWater +2400.6%
Contains more OtherOther +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 -78.2%
Contains more Mono. FatMonounsaturated fat +270.8%
Contains more Poly. FatPolyunsaturated fat +1414.2%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.