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  6. Broccoli vs. Monterey Jack

Broccoli vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between broccoli and monterey Jack

  • Broccoli has more vitamin C and vitamin K; however, monterey Jack is higher in calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Broccoli covers your daily vitamin C needs 99% more than monterey Jack.
  • Monterey Jack contains 41 times less vitamin K than broccoli. Broccoli contains 101.6µg of vitamin K, while monterey Jack contains 2.5µg.
  • Broccoli has less sodium.

Food varieties used in this article are Broccoli, raw and Cheese, monterey.

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +290.1%
Contains more CopperCopper +53.1%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +1809.1%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1487.2%
Contains more ZincZinc +631.7%
Contains more PhosphorusPhosphorus +572.7%
Contains more SeleniumSelenium +480%
~equal in Iron ~0.72mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 +200%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B3Vitamin B3 +587.1%
Contains more Vitamin B5Vitamin B5 +172.9%
Contains more Vitamin B6Vitamin B6 +121.5%
Contains more Vitamin KVitamin K +3964%
Contains more FolateFolate +250%
Contains more CholineCholine +21.4%
Contains more Vitamin AVitamin A +538.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Broccoli Monterey Jack DV% diff.
Vitamin C 89.2mg 0mg 99%
Saturated fat 0.039g 19.066g 86%
Vitamin K 101.6µg 2.5µg 83%
Calcium 47mg 746mg 70%
Phosphorus 66mg 444mg 54%
Fats 0.37g 30.28g 46%
Protein 2.82g 24.48g 43%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 33mg 600mg 25%
Zinc 0.41mg 3mg 24%
Selenium 2.5µg 14.5µg 22%
Monounsaturated fat 0.011g 8.751g 22%
Vitamin B2 0.117mg 0.39mg 21%
Vitamin A 31µg 198µg 19%
Calories 34kcal 373kcal 17%
Folate 63µg 18µg 11%
Fiber 2.6g 0g 10%
Manganese 0.21mg 0.011mg 9%
Potassium 316mg 81mg 7%
Vitamin B5 0.573mg 0.21mg 7%
Vitamin B6 0.175mg 0.079mg 7%
Polyunsaturated fat 0.038g 0.899g 6%
Vitamin B1 0.071mg 0.015mg 5%
Vitamin D 0IU 22IU 3%
Vitamin E 0.78mg 0.26mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.639mg 0.093mg 3%
Carbs 6.64g 0.68g 2%
Copper 0.049mg 0.032mg 2%
Magnesium 21mg 27mg 1%
Choline 18.7mg 15.4mg 1%
Fructose 0.68g 1%
Net carbs 4.04g 0.68g N/A
Iron 0.73mg 0.72mg 0%
Sugar 1.7g 0.5g N/A
Tryptophan 0.033mg 0.315mg 0%
Threonine 0.088mg 0.871mg 0%
Isoleucine 0.079mg 1.519mg 0%
Leucine 0.129mg 2.344mg 0%
Lysine 0.135mg 2.037mg 0%
Methionine 0.038mg 0.641mg 0%
Phenylalanine 0.117mg 1.289mg 0%
Valine 0.125mg 1.635mg 0%
Histidine 0.059mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +876.5%
Contains more WaterWater +117.8%
Contains more ProteinProtein +768.1%
Contains more FatsFats +8083.8%
Contains more OtherOther +308%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 +79454.5%
Contains more Poly. FatPolyunsaturated fat +2265.8%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.