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  6. Broad bean raw vs. Monterey Jack

Broad bean raw vs. Monterey Jack — In-Depth Nutrition Comparison

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How are broad bean raw and monterey Jack different?

  • Broad bean raw is richer in copper, folate, vitamin K, fiber, and manganese, while monterey Jack is higher in calcium, phosphorus, and vitamin B12.
  • Monterey Jack covers your daily need for saturated fat, 95% more than broad bean raw.
  • Broad bean raw is lower in saturated fat.
  • Broad bean raw has a higher glycemic index (79) than monterey Jack (27).

Beans, fava, in pod, raw and Cheese, monterey types were used in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +22.2%
Contains more PotassiumPotassium +309.9%
Contains more IronIron +115.3%
Contains more CopperCopper +1156.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +5909.1%
Contains more CalciumCalcium +1916.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +244.2%
Contains more SeleniumSelenium +1712.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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 +346.2%
Contains more Vitamin B1Vitamin B1 +786.7%
Contains more Vitamin B3Vitamin B3 +2318.3%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +1536%
Contains more FolateFolate +722.2%
Contains more Vitamin AVitamin A +1064.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.21mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Monterey Jack DV% diff.
Saturated fat 0.118g 19.066g 86%
Calcium 37mg 746mg 71%
Phosphorus 129mg 444mg 45%
Fats 0.73g 30.28g 45%
Copper 0.402mg 0.032mg 41%
Vitamin B12 0µg 0.83µg 35%
Folate 148µg 18µg 33%
Protein 7.92g 24.48g 33%
Vitamin K 40.9µg 2.5µg 32%
Cholesterol 0mg 89mg 30%
Fiber 7.5g 0g 30%
Manganese 0.661mg 0.011mg 28%
Sodium 25mg 600mg 25%
Selenium 0.8µg 14.5µg 25%
Monounsaturated fat 0.104g 8.751g 22%
Vitamin A 17µg 198µg 20%
Zinc 1mg 3mg 18%
Calories 88kcal 373kcal 14%
Vitamin B3 2.249mg 0.093mg 13%
Iron 1.55mg 0.72mg 10%
Vitamin B1 0.133mg 0.015mg 10%
Vitamin B2 0.29mg 0.39mg 8%
Potassium 332mg 81mg 7%
Carbs 17.63g 0.68g 6%
Vitamin E 1.16mg 0.26mg 6%
Vitamin C 3.7mg 0mg 4%
Polyunsaturated fat 0.342g 0.899g 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.104mg 0.079mg 2%
Magnesium 33mg 27mg 1%
Net carbs 10.13g 0.68g N/A
Sugar 9.21g 0.5g N/A
Vitamin B5 0.225mg 0.21mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +2492.6%
Contains more WaterWater +77%
Contains more ProteinProtein +209.1%
Contains more FatsFats +4047.9%
Contains more OtherOther +217%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -99.4%
Contains more Mono. FatMonounsaturated fat +8314.4%
Contains more Poly. FatPolyunsaturated fat +162.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.