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  6. Black gram vs. Monterey Jack

Black gram vs. Monterey Jack — In-Depth Nutrition Comparison

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How are black gram and monterey Jack different?

  • Black gram is richer in copper, iron, fiber, manganese, magnesium, and folate, while monterey Jack is higher in calcium and vitamin B12.
  • Black gram covers your daily need for copper, 105% more than monterey Jack.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index (43) than monterey Jack (27).

Mungo beans, mature seeds, raw and Cheese, monterey types were used in this article.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +888.9%
Contains more PotassiumPotassium +1113.6%
Contains more IronIron +951.4%
Contains more CopperCopper +2965.6%
Contains more ZincZinc +11.7%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +13781.8%
Contains more CalciumCalcium +440.6%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +76.8%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 B1Vitamin B1 +1720%
Contains more Vitamin B3Vitamin B3 +1455.9%
Contains more Vitamin B5Vitamin B5 +331.4%
Contains more Vitamin B6Vitamin B6 +255.7%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Monterey Jack DV% diff.
Copper 0.981mg 0.032mg 105%
Iron 7.57mg 0.72mg 86%
Saturated fat 0.114g 19.066g 86%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.011mg 66%
Calcium 138mg 746mg 61%
Magnesium 267mg 27mg 57%
Folate 216µg 18µg 50%
Fats 1.64g 30.28g 44%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Potassium 983mg 81mg 27%
Sodium 38mg 600mg 24%
Vitamin B1 0.273mg 0.015mg 22%
Vitamin A 1µg 198µg 22%
Monounsaturated fat 0.085g 8.751g 22%
Carbs 58.99g 0.68g 19%
Vitamin B6 0.281mg 0.079mg 16%
Vitamin B5 0.906mg 0.21mg 14%
Selenium 8.2µg 14.5µg 11%
Vitamin B2 0.254mg 0.39mg 10%
Phosphorus 379mg 444mg 9%
Vitamin B3 1.447mg 0.093mg 8%
Choline 15.4mg 3%
Vitamin D 0µg 0.6µg 3%
Zinc 3.35mg 3mg 3%
Vitamin D 0IU 22IU 3%
Calories 341kcal 373kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Protein 25.21g 24.48g 1%
Polyunsaturated fat 1.071g 0.899g 1%
Net carbs 40.69g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.263mg 0.315mg 0%
Threonine 0.875mg 0.871mg 0%
Isoleucine 1.287mg 1.519mg 0%
Leucine 2.089mg 2.344mg 0%
Lysine 1.674mg 2.037mg 0%
Methionine 0.367mg 0.641mg 0%
Phenylalanine 1.473mg 1.289mg 0%
Valine 1.416mg 1.635mg 0%
Histidine 0.706mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +8575%
Contains more FatsFats +1746.3%
Contains more WaterWater +279.7%
~equal in Protein ~24.48g
~equal in Other ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 Poly. FatPolyunsaturated fat +19.1%
Contains more Mono. FatMonounsaturated fat +10195.3%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.