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  6. Chinese broccoli vs. Monterey Jack

Chinese broccoli vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between chinese broccoli and monterey Jack

  • Chinese broccoli is richer in vitamin K and vitamin C, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Chinese broccoli contains less sodium.

Food types used in this article are Broccoli, chinese, cooked and Cheese, monterey.

Infographic

Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +222.2%
Contains more CopperCopper +90.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +2300%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +646%
Contains more IronIron +28.6%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +982.9%
Contains more SeleniumSelenium +1015.4%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +84.6%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B3Vitamin B3 +369.9%
Contains more Vitamin KVitamin K +3292%
Contains more FolateFolate +450%
Contains more CholineCholine +64.3%
Contains more Vitamin AVitamin A +141.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +167.1%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +460.3%
Contains more WaterWater +128.1%
Contains more ProteinProtein +2047.4%
Contains more FatsFats +4105.6%
Contains more OtherOther +349.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 Mono. FatMonounsaturated fat +17402%
Contains more Poly. FatPolyunsaturated fat +172.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Monterey Jack DV% diff.
Saturated fat 0.11g 19.066g 86%
Vitamin K 84.8µg 2.5µg 69%
Calcium 100mg 746mg 65%
Phosphorus 41mg 444mg 58%
Protein 1.14g 24.48g 47%
Fats 0.72g 30.28g 45%
Vitamin B12 0µg 0.83µg 35%
Vitamin C 28.2mg 0mg 31%
Cholesterol 0mg 89mg 30%
Sodium 7mg 600mg 26%
Selenium 1.3µg 14.5µg 24%
Zinc 0.39mg 3mg 24%
Monounsaturated fat 0.05g 8.751g 22%
Folate 99µg 18µg 20%
Vitamin B2 0.146mg 0.39mg 19%
Calories 22kcal 373kcal 18%
Vitamin A 82µg 198µg 13%
Manganese 0.264mg 0.011mg 11%
Fiber 2.5g 0g 10%
Vitamin B1 0.095mg 0.015mg 7%
Potassium 261mg 81mg 5%
Polyunsaturated fat 0.33g 0.899g 4%
Copper 0.061mg 0.032mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Iron 0.56mg 0.72mg 2%
Vitamin B3 0.437mg 0.093mg 2%
Choline 25.3mg 15.4mg 2%
Magnesium 18mg 27mg 2%
Carbs 3.81g 0.68g 1%
Vitamin E 0.48mg 0.26mg 1%
Vitamin B6 0.07mg 0.079mg 1%
Vitamin B5 0.159mg 0.21mg 1%
Net carbs 1.31g 0.68g N/A
Sugar 0.84g 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
Chinese broccoli 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
40%
Chinese broccoli
26%
Monterey Jack
Minerals Daily Need Coverage Score
18%
Chinese broccoli
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 18.956g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $4)
Which food is richer in vitamins?
?
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.