Arugula vs. Monterey Jack — In-Depth Nutrition Comparison
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The main differences between arugula and monterey Jack
- Arugula is richer in vitamin K and vitamin A, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, and vitamin B2.
- Daily need coverage for saturated fat for monterey Jack is 95% higher.
- Arugula contains 43 times more vitamin K than monterey Jack. Arugula contains 108.6µg of vitamin K, while monterey Jack contains 2.5µg.
- Arugula contains less sodium.
Food types used in this article are Arugula, raw and Cheese, monterey.
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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.
| Contains more MagnesiumMagnesium | +74.1% |
| Contains more PotassiumPotassium | +355.6% |
| Contains more IronIron | +102.8% |
| Contains more CopperCopper | +137.5% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +2818.2% |
| Contains more CalciumCalcium | +366.3% |
| Contains more ZincZinc | +538.3% |
| Contains more PhosphorusPhosphorus | +753.8% |
| Contains more SeleniumSelenium | +4733.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +65.4% |
| Contains more Vitamin B1Vitamin B1 | +193.3% |
| Contains more Vitamin B3Vitamin B3 | +228% |
| Contains more Vitamin B5Vitamin B5 | +108.1% |
| Contains more Vitamin KVitamin K | +4244% |
| Contains more FolateFolate | +438.9% |
| Contains more Vitamin AVitamin A | +66.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +353.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +436.8% |
| Contains more WaterWater | +123.6% |
| Contains more ProteinProtein | +848.8% |
| Contains more FatsFats | +4487.9% |
| Contains more OtherOther | +153.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
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 | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +17759.2% |
| Contains more Poly. FatPolyunsaturated fat | +181.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 108.6µg | 2.5µg | 88% |
| Saturated fat | 0.086g | 19.066g | 86% |
| Calcium | 160mg | 746mg | 59% |
| Phosphorus | 52mg | 444mg | 56% |
| Fats | 0.66g | 30.28g | 46% |
| Protein | 2.58g | 24.48g | 44% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Selenium | 0.3µg | 14.5µg | 26% |
| Sodium | 27mg | 600mg | 25% |
| Zinc | 0.47mg | 3mg | 23% |
| Vitamin B2 | 0.086mg | 0.39mg | 23% |
| Monounsaturated fat | 0.049g | 8.751g | 22% |
| Folate | 97µg | 18µg | 20% |
| Calories | 25kcal | 373kcal | 17% |
| Vitamin C | 15mg | 0mg | 17% |
| Manganese | 0.321mg | 0.011mg | 13% |
| Vitamin A | 119µg | 198µg | 9% |
| Iron | 1.46mg | 0.72mg | 9% |
| Potassium | 369mg | 81mg | 8% |
| Fiber | 1.6g | 0g | 6% |
| Copper | 0.076mg | 0.032mg | 5% |
| Vitamin B5 | 0.437mg | 0.21mg | 5% |
| Magnesium | 47mg | 27mg | 5% |
| Polyunsaturated fat | 0.319g | 0.899g | 4% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B1 | 0.044mg | 0.015mg | 2% |
| Vitamin B3 | 0.305mg | 0.093mg | 1% |
| Carbs | 3.65g | 0.68g | 1% |
| Vitamin E | 0.43mg | 0.26mg | 1% |
| Net carbs | 2.05g | 0.68g | N/A |
| Sugar | 2.05g | 0.5g | N/A |
| Vitamin B6 | 0.073mg | 0.079mg | 0% |
| Choline | 15.3mg | 15.4mg | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
26%
Minerals Daily Need Coverage Score
28%
72%
Comparison summary
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Arugula is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 18.98g)
Which food is cheaper?
Arugula is cheaper (difference - $3.6)
Which food is richer in minerals?
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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.