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Basil vs. Monterey Jack — In-Depth Nutrition Comparison

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How are basil and monterey Jack different?

  • Basil is higher in vitamin K, vitamin A, manganese, copper, and iron; however, monterey Jack is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for vitamin K for basil is 344% higher.
  • Basil contains 104 times more manganese than monterey Jack. While basil contains 1.148mg of manganese, monterey Jack contains only 0.011mg.
  • Basil has less saturated fat.
  • Monterey Jack has a lower glycemic index (27) than basil (70).

Basil, fresh and Cheese, monterey are the varieties used in this article.

Infographic

Basil vs Monterey Jack infographic
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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.
Basil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
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 +137%
Contains more PotassiumPotassium +264.2%
Contains more IronIron +340.3%
Contains more CopperCopper +1103.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +10336.4%
Contains more CalciumCalcium +321.5%
Contains more ZincZinc +270.4%
Contains more PhosphorusPhosphorus +692.9%
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.
Basil
8
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
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 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 AVitamin A +33.3%
Contains more Vitamin EVitamin E +207.7%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +869.9%
Contains more Vitamin B6Vitamin B6 +96.2%
Contains more Vitamin KVitamin K +16492%
Contains more FolateFolate +277.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +413.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.1%
~equal in Vitamin B5 ~0.21mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 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 +289.7%
Contains more WaterWater +124.5%
Contains more ProteinProtein +677.1%
Contains more FatsFats +4631.3%
Contains more OtherOther +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 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 -99.8%
Contains more Mono. FatMonounsaturated fat +9844.3%
Contains more Poly. FatPolyunsaturated fat +131.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Monterey Jack
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Monterey Jack DV% diff.
Vitamin K 414.8µg 2.5µg 344%
Saturated fat 0.041g 19.066g 86%
Calcium 177mg 746mg 57%
Phosphorus 56mg 444mg 55%
Manganese 1.148mg 0.011mg 49%
Fats 0.64g 30.28g 46%
Protein 3.15g 24.48g 43%
Copper 0.385mg 0.032mg 39%
Vitamin B12 0µg 0.83µg 35%
Iron 3.17mg 0.72mg 31%
Cholesterol 0mg 89mg 30%
Sodium 4mg 600mg 26%
Selenium 0.3µg 14.5µg 26%
Vitamin B2 0.076mg 0.39mg 24%
Monounsaturated fat 0.088g 8.751g 22%
Vitamin C 18mg 0mg 20%
Zinc 0.81mg 3mg 20%
Calories 23kcal 373kcal 18%
Folate 68µg 18µg 13%
Magnesium 64mg 27mg 9%
Vitamin A 264µg 198µg 7%
Fiber 1.6g 0g 6%
Potassium 295mg 81mg 6%
Vitamin B6 0.155mg 0.079mg 6%
Vitamin B3 0.902mg 0.093mg 5%
Vitamin E 0.8mg 0.26mg 4%
Vitamin D 0µg 0.6µg 3%
Polyunsaturated fat 0.389g 0.899g 3%
Vitamin D 0IU 22IU 3%
Vitamin B1 0.034mg 0.015mg 2%
Carbs 2.65g 0.68g 1%
Choline 11.4mg 15.4mg 1%
Net carbs 1.05g 0.68g N/A
Sugar 0.3g 0.5g N/A
Vitamin B5 0.209mg 0.21mg 0%
Tryptophan 0.039mg 0.315mg 0%
Threonine 0.104mg 0.871mg 0%
Isoleucine 0.104mg 1.519mg 0%
Leucine 0.191mg 2.344mg 0%
Lysine 0.11mg 2.037mg 0%
Methionine 0.036mg 0.641mg 0%
Phenylalanine 0.13mg 1.289mg 0%
Valine 0.127mg 1.635mg 0%
Histidine 0.051mg 0.859mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
104%
Basil
26%
Monterey Jack
Minerals Daily Need Coverage Score
57%
Basil
72%
Monterey Jack

Comparison summary

Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 19.025g)
Which food is cheaper?
Basil
Basil is cheaper (difference - $1.2)
Which food is richer in minerals?
?
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.

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.