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Cardamom vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between cardamom and monterey Jack

  • Cardamom has more manganese, iron, fiber, magnesium, zinc, and copper, while monterey Jack has more phosphorus, calcium, and vitamin B12.
  • Cardamom's daily need coverage for manganese is 1217% higher.
  • The amount of saturated fat in cardamom is lower.
  • Cardamom has a lower glycemic index. The glycemic index of cardamom is 0, while the glycemic index of monterey Jack is 27.

The food types used in this comparison are Spices, cardamom and Cheese, monterey.

Infographic

Cardamom vs Monterey Jack infographic
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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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
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 +748.1%
Contains more PotassiumPotassium +1281.5%
Contains more IronIron +1840.3%
Contains more CopperCopper +1096.9%
Contains more ZincZinc +149%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +254445.5%
Contains more CalciumCalcium +94.8%
Contains more PhosphorusPhosphorus +149.4%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 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 B1Vitamin B1 +1220%
Contains more Vitamin B3Vitamin B3 +1084.9%
Contains more Vitamin B6Vitamin B6 +191.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 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 +9969.1%
Contains more OtherOther +63.1%
Contains more ProteinProtein +127.5%
Contains more FatsFats +351.9%
Contains more WaterWater +395.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 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 -96.4%
Contains more Mono. FatMonounsaturated fat +905.9%
Contains more Poly. FatPolyunsaturated fat +109.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Monterey Jack
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cardamom Monterey Jack DV% diff.
Manganese 28mg 0.011mg 1217%
Iron 13.97mg 0.72mg 166%
Fiber 28g 0g 112%
Saturated fat 0.68g 19.066g 84%
Magnesium 229mg 27mg 48%
Zinc 7.47mg 3mg 41%
Copper 0.383mg 0.032mg 39%
Phosphorus 178mg 444mg 38%
Fats 6.7g 30.28g 36%
Calcium 383mg 746mg 36%
Vitamin B12 0µg 0.83µg 35%
Potassium 1119mg 81mg 31%
Cholesterol 0mg 89mg 30%
Protein 10.76g 24.48g 27%
Selenium 14.5µg 26%
Sodium 18mg 600mg 25%
Carbs 68.47g 0.68g 23%
Vitamin C 21mg 0mg 23%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.87g 8.751g 20%
Vitamin B2 0.182mg 0.39mg 16%
Vitamin B1 0.198mg 0.015mg 15%
Vitamin B6 0.23mg 0.079mg 12%
Vitamin B3 1.102mg 0.093mg 6%
Folate 18µg 5%
Vitamin B5 0.21mg 4%
Choline 15.4mg 3%
Polyunsaturated fat 0.43g 0.899g 3%
Calories 311kcal 373kcal 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 40.47g 0.68g N/A
Sugar 0.5g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Cardamom
26%
Monterey Jack
Minerals Daily Need Coverage Score
496%
Cardamom
72%
Monterey Jack

Comparison summary

Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $1)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 582mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 18.386g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.