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  6. Cassava vs. Monterey Jack

Cassava vs. Monterey Jack — In-Depth Nutrition Comparison

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How are cassava and monterey Jack different?

  • Cassava is higher in vitamin C; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Cassava has less sodium.
  • Monterey Jack has a lower glycemic index (27) than cassava (94).

Cassava, raw and Cheese, monterey are the varieties used in this article.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 +234.6%
Contains more CopperCopper +212.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +3390.9%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +4562.5%
Contains more IronIron +166.7%
Contains more ZincZinc +782.4%
Contains more PhosphorusPhosphorus +1544.4%
Contains more SeleniumSelenium +1971.4%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +480%
Contains more Vitamin B3Vitamin B3 +818.3%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more FolateFolate +50%
Contains more CholineCholine +53.9%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.6%

All nutrients comparison - raw data values

Nutrient Cassava Monterey Jack DV% diff.
Saturated fat 0.074g 19.066g 86%
Calcium 16mg 746mg 73%
Phosphorus 27mg 444mg 60%
Fats 0.28g 30.28g 46%
Protein 1.36g 24.48g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.048mg 0.39mg 26%
Selenium 0.7µg 14.5µg 25%
Sodium 14mg 600mg 25%
Zinc 0.34mg 3mg 24%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.075g 8.751g 22%
Vitamin A 1µg 198µg 22%
Manganese 0.384mg 0.011mg 16%
Carbs 38.06g 0.68g 12%
Calories 160kcal 373kcal 11%
Copper 0.1mg 0.032mg 8%
Fiber 1.8g 0g 7%
Polyunsaturated fat 0.048g 0.899g 6%
Iron 0.27mg 0.72mg 6%
Vitamin B1 0.087mg 0.015mg 6%
Potassium 271mg 81mg 6%
Vitamin B3 0.854mg 0.093mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 23.7mg 15.4mg 2%
Folate 27µg 18µg 2%
Vitamin B5 0.107mg 0.21mg 2%
Magnesium 21mg 27mg 1%
Vitamin K 1.9µg 2.5µg 1%
Vitamin B6 0.088mg 0.079mg 1%
Net carbs 36.26g 0.68g N/A
Sugar 1.7g 0.5g N/A
Vitamin E 0.19mg 0.26mg 0%
Tryptophan 0.019mg 0.315mg 0%
Threonine 0.028mg 0.871mg 0%
Isoleucine 0.027mg 1.519mg 0%
Leucine 0.039mg 2.344mg 0%
Lysine 0.044mg 2.037mg 0%
Methionine 0.011mg 0.641mg 0%
Phenylalanine 0.026mg 1.289mg 0%
Valine 0.035mg 1.635mg 0%
Histidine 0.02mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +5497.1%
Contains more WaterWater +45.5%
Contains more ProteinProtein +1700%
Contains more FatsFats +10714.3%
Contains more OtherOther +472.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 -99.6%
Contains more Mono. FatMonounsaturated fat +11568%
Contains more Poly. FatPolyunsaturated fat +1772.9%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.