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  6. Green bean raw vs. Monterey Jack

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

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What are the differences between green bean raw and monterey Jack?

  • Green bean raw is higher in vitamin K, yet monterey Jack is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • Green bean raw has 17 times more vitamin K than monterey Jack. While green bean raw has 43µg of vitamin K, monterey Jack has only 2.5µg.
  • The amount of sodium in green bean raw is lower.

We used Beans, snap, green, raw and Cheese, monterey types in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +160.5%
Contains more IronIron +43.1%
Contains more CopperCopper +115.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1863.6%
Contains more CalciumCalcium +1916.2%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +1068.4%
Contains more SeleniumSelenium +2316.7%
~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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +57.7%
Contains more Vitamin B1Vitamin B1 +446.7%
Contains more Vitamin B3Vitamin B3 +689.2%
Contains more Vitamin B6Vitamin B6 +78.5%
Contains more Vitamin KVitamin K +1620%
Contains more FolateFolate +83.3%
Contains more Vitamin AVitamin A +465.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.21mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Green bean raw Monterey Jack DV% diff.
Saturated fat 0.05g 19.066g 86%
Calcium 37mg 746mg 71%
Phosphorus 38mg 444mg 58%
Fats 0.22g 30.28g 46%
Protein 1.83g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Vitamin K 43µg 2.5µg 34%
Cholesterol 0mg 89mg 30%
Sodium 6mg 600mg 26%
Selenium 0.6µg 14.5µg 25%
Zinc 0.24mg 3mg 25%
Monounsaturated fat 0.01g 8.751g 22%
Vitamin B2 0.104mg 0.39mg 22%
Vitamin A 35µg 198µg 18%
Calories 31kcal 373kcal 17%
Vitamin C 12.2mg 0mg 14%
Fiber 2.7g 0g 11%
Manganese 0.216mg 0.011mg 9%
Vitamin B1 0.082mg 0.015mg 6%
Vitamin B6 0.141mg 0.079mg 5%
Polyunsaturated fat 0.113g 0.899g 5%
Copper 0.069mg 0.032mg 4%
Iron 1.03mg 0.72mg 4%
Potassium 211mg 81mg 4%
Folate 33µg 18µg 4%
Vitamin B3 0.734mg 0.093mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Carbs 6.97g 0.68g 2%
Fructose 1.39g 2%
Vitamin E 0.41mg 0.26mg 1%
Net carbs 4.27g 0.68g N/A
Magnesium 25mg 27mg 0%
Sugar 3.26g 0.5g N/A
Starch 0.88g 0%
Vitamin B5 0.225mg 0.21mg 0%
Choline 15.3mg 15.4mg 0%
Tryptophan 0.019mg 0.315mg 0%
Threonine 0.079mg 0.871mg 0%
Isoleucine 0.066mg 1.519mg 0%
Leucine 0.112mg 2.344mg 0%
Lysine 0.088mg 2.037mg 0%
Methionine 0.022mg 0.641mg 0%
Phenylalanine 0.067mg 1.289mg 0%
Valine 0.09mg 1.635mg 0%
Histidine 0.034mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +925%
Contains more WaterWater +120.2%
Contains more ProteinProtein +1237.7%
Contains more FatsFats +13663.6%
Contains more OtherOther +437.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.7%
Contains more Mono. FatMonounsaturated fat +87410%
Contains more Poly. FatPolyunsaturated fat +695.6%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.