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  6. Bean raw vs. Monterey Jack

Bean raw vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between bean raw and monterey Jack?

  • Bean raw is higher in folate, copper, fiber, vitamin B1, iron, manganese, potassium, and magnesium, yet monterey Jack is higher in calcium.
  • Bean raw's daily need coverage for folate is 127% more.
  • The amount of saturated fat in bean raw is lower.

We used Beans, pinto, mature seeds, raw and Cheese, monterey types in this article.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +551.9%
Contains more PotassiumPotassium +1619.8%
Contains more IronIron +604.2%
Contains more CopperCopper +2690.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +10336.4%
Contains more SeleniumSelenium +92.4%
Contains more CalciumCalcium +560.2%
Contains more ZincZinc +31.6%
~equal in Phosphorus ~444mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 +4653.3%
Contains more Vitamin B3Vitamin B3 +1162.4%
Contains more Vitamin B5Vitamin B5 +273.8%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +2816.7%
Contains more CholineCholine +329.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +84%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bean raw Monterey Jack DV% diff.
Folate 525µg 18µg 127%
Copper 0.893mg 0.032mg 96%
Saturated fat 0.235g 19.066g 86%
Calcium 113mg 746mg 63%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.015mg 58%
Iron 5.07mg 0.72mg 54%
Manganese 1.148mg 0.011mg 49%
Fats 1.23g 30.28g 45%
Potassium 1393mg 81mg 39%
Magnesium 176mg 27mg 35%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.474mg 0.079mg 30%
Sodium 12mg 600mg 26%
Selenium 27.9µg 14.5µg 24%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.229g 8.751g 21%
Carbs 62.55g 0.68g 21%
Vitamin B2 0.212mg 0.39mg 14%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.21mg 12%
Choline 66.2mg 15.4mg 9%
Vitamin B3 1.174mg 0.093mg 7%
Zinc 2.28mg 3mg 7%
Vitamin C 6.3mg 0mg 7%
Protein 21.42g 24.48g 6%
Phosphorus 411mg 444mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 0.407g 0.899g 3%
Vitamin K 5.6µg 2.5µg 3%
Calories 347kcal 373kcal 1%
Net carbs 47.05g 0.68g N/A
Sugar 2.11g 0.5g N/A
Vitamin E 0.21mg 0.26mg 0%
Tryptophan 0.237mg 0.315mg 0%
Threonine 0.81mg 0.871mg 0%
Isoleucine 0.871mg 1.519mg 0%
Leucine 1.558mg 2.344mg 0%
Lysine 1.356mg 2.037mg 0%
Methionine 0.259mg 0.641mg 0%
Phenylalanine 1.095mg 1.289mg 0%
Valine 0.998mg 1.635mg 0%
Histidine 0.556mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +9098.5%
Contains more ProteinProtein +14.3%
Contains more FatsFats +2361.8%
Contains more WaterWater +262%
~equal in Other ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -98.8%
Contains more Mono. FatMonounsaturated fat +3721.4%
Contains more Poly. FatPolyunsaturated fat +120.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.