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  6. Avocado vs. Monterey Jack

Avocado vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between avocadoes and monterey Jack

  • Avocadoes have more fiber and vitamin B5; however, monterey Jack has more calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Monterey Jack's daily need coverage for saturated fat is 85% more.
  • Avocadoes are lower in saturated fat.
  • Avocadoes have a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Cheese, monterey.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +498.8%
Contains more CopperCopper +493.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1190.9%
Contains more CalciumCalcium +6116.7%
Contains more IronIron +30.9%
Contains more ZincZinc +368.8%
Contains more PhosphorusPhosphorus +753.8%
Contains more SeleniumSelenium +3525%
~equal in Magnesium ~27mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 EVitamin E +696.2%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B3Vitamin B3 +1768.8%
Contains more Vitamin B5Vitamin B5 +561.4%
Contains more Vitamin B6Vitamin B6 +225.3%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Avocado Monterey Jack DV% diff.
Saturated fat 2.126g 19.066g 77%
Calcium 12mg 746mg 73%
Phosphorus 52mg 444mg 56%
Protein 2g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Fiber 6.7g 0g 27%
Selenium 0.4µg 14.5µg 26%
Sodium 7mg 600mg 26%
Vitamin B5 1.389mg 0.21mg 24%
Fats 14.66g 30.28g 24%
Vitamin A 7µg 198µg 21%
Zinc 0.64mg 3mg 21%
Vitamin B2 0.13mg 0.39mg 20%
Copper 0.19mg 0.032mg 18%
Folate 81µg 18µg 16%
Vitamin K 21µg 2.5µg 15%
Vitamin B6 0.257mg 0.079mg 14%
Potassium 485mg 81mg 12%
Vitamin E 2.07mg 0.26mg 12%
Vitamin C 10mg 0mg 11%
Calories 160kcal 373kcal 11%
Vitamin B3 1.738mg 0.093mg 10%
Polyunsaturated fat 1.816g 0.899g 6%
Manganese 0.142mg 0.011mg 6%
Vitamin B1 0.067mg 0.015mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Carbs 8.53g 0.68g 3%
Monounsaturated fat 9.799g 8.751g 3%
Iron 0.55mg 0.72mg 2%
Net carbs 1.83g 0.68g N/A
Magnesium 29mg 27mg 0%
Sugar 0.66g 0.5g N/A
Starch 0.11g 0%
Choline 14.2mg 15.4mg 0%
Tryptophan 0.025mg 0.315mg 0%
Threonine 0.073mg 0.871mg 0%
Isoleucine 0.084mg 1.519mg 0%
Leucine 0.143mg 2.344mg 0%
Lysine 0.132mg 2.037mg 0%
Methionine 0.038mg 0.641mg 0%
Phenylalanine 0.097mg 1.289mg 0%
Valine 0.107mg 1.635mg 0%
Histidine 0.049mg 0.859mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +1154.4%
Contains more WaterWater +78.6%
Contains more ProteinProtein +1124%
Contains more FatsFats +106.5%
Contains more OtherOther +124.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 -88.8%
Contains more Mono. FatMonounsaturated fat +12%
Contains more Poly. FatPolyunsaturated fat +102%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.