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Apple vs. Monterey Jack — In-Depth Nutrition Comparison

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How are apples and monterey Jack different?

  • Monterey Jack is higher than apples in calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and vitamin A.
  • Monterey Jack covers your daily need for saturated fat, 95% more than apples.
  • Apples are lower in sodium.

Apples, raw, with skin and Cheese, monterey types were used in this article.

Infographic

Apple 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.
Apple
Apple
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 +32.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +218.2%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +12333.3%
Contains more IronIron +500%
Contains more CopperCopper +18.5%
Contains more ZincZinc +7400%
Contains more PhosphorusPhosphorus +3936.4%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B5Vitamin B5 +244.3%
Contains more Vitamin B6Vitamin B6 +92.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +500%
Contains more CholineCholine +352.9%
~equal in Vitamin B3 ~0.093mg

All nutrients comparison - raw data values

Nutrient Apple Monterey Jack DV% diff.
Saturated fat 0.028g 19.066g 87%
Calcium 6mg 746mg 74%
Phosphorus 11mg 444mg 62%
Protein 0.26g 24.48g 48%
Fats 0.17g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.026mg 0.39mg 28%
Zinc 0.04mg 3mg 27%
Selenium 0µg 14.5µg 26%
Sodium 1mg 600mg 26%
Monounsaturated fat 0.007g 8.751g 22%
Vitamin A 3µg 198µg 22%
Calories 52kcal 373kcal 16%
Fiber 2.4g 0g 10%
Iron 0.12mg 0.72mg 8%
Fructose 5.9g 7%
Polyunsaturated fat 0.051g 0.899g 6%
Vitamin C 4.6mg 0mg 5%
Magnesium 5mg 27mg 5%
Folate 3µg 18µg 4%
Carbs 13.81g 0.68g 4%
Vitamin B5 0.061mg 0.21mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.041mg 0.079mg 3%
Choline 3.4mg 15.4mg 2%
Copper 0.027mg 0.032mg 1%
Manganese 0.035mg 0.011mg 1%
Vitamin E 0.18mg 0.26mg 1%
Potassium 107mg 81mg 1%
Net carbs 11.41g 0.68g N/A
Sugar 10.39g 0.5g N/A
Starch 0.05g 0%
Vitamin B1 0.017mg 0.015mg 0%
Vitamin B3 0.091mg 0.093mg 0%
Vitamin K 2.2µg 2.5µg 0%
Tryptophan 0.001mg 0.315mg 0%
Threonine 0.006mg 0.871mg 0%
Isoleucine 0.006mg 1.519mg 0%
Leucine 0.013mg 2.344mg 0%
Lysine 0.012mg 2.037mg 0%
Methionine 0.001mg 0.641mg 0%
Phenylalanine 0.006mg 1.289mg 0%
Valine 0.012mg 1.635mg 0%
Histidine 0.005mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +1930.9%
Contains more WaterWater +108.6%
Contains more ProteinProtein +9315.4%
Contains more FatsFats +17711.8%
Contains more OtherOther +1675%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.9%
Contains more Mono. FatMonounsaturated fat +124914.3%
Contains more Poly. FatPolyunsaturated fat +1662.7%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.