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  6. Plum vs. Monterey Jack

Plum vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between plums and monterey Jack

  • Plums are richer in vitamin C, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Plums contain less saturated fat.
  • Monterey Jack has a lower glycemic index than plums.

Food types used in this article are Plums, raw and Cheese, monterey.

Infographic

Plum 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.
Plum
Plum
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 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 PotassiumPotassium +93.8%
Contains more CopperCopper +78.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +372.7%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +12333.3%
Contains more IronIron +323.5%
Contains more ZincZinc +2900%
Contains more PhosphorusPhosphorus +2675%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 +86.7%
Contains more Vitamin B3Vitamin B3 +348.4%
Contains more Vitamin KVitamin K +156%
Contains more Vitamin AVitamin A +1064.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +172.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +260%
Contains more CholineCholine +710.5%
~equal in Vitamin E ~0.26mg

All nutrients comparison - raw data values

Nutrient Plum Monterey Jack DV% diff.
Saturated fat 0.017g 19.066g 87%
Calcium 6mg 746mg 74%
Phosphorus 16mg 444mg 61%
Protein 0.7g 24.48g 48%
Fats 0.28g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.026mg 0.39mg 28%
Selenium 0µg 14.5µg 26%
Zinc 0.1mg 3mg 26%
Sodium 0mg 600mg 26%
Monounsaturated fat 0.134g 8.751g 22%
Vitamin A 17µg 198µg 20%
Calories 46kcal 373kcal 16%
Vitamin C 9.5mg 0mg 11%
Iron 0.17mg 0.72mg 7%
Polyunsaturated fat 0.044g 0.899g 6%
Fiber 1.4g 0g 6%
Magnesium 7mg 27mg 5%
Fructose 3.07g 4%
Vitamin B6 0.029mg 0.079mg 4%
Carbs 11.42g 0.68g 4%
Folate 5µg 18µg 3%
Copper 0.057mg 0.032mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 6.4µg 2.5µg 3%
Vitamin B3 0.417mg 0.093mg 2%
Vitamin B5 0.135mg 0.21mg 2%
Manganese 0.052mg 0.011mg 2%
Choline 1.9mg 15.4mg 2%
Potassium 157mg 81mg 2%
Vitamin B1 0.028mg 0.015mg 1%
Net carbs 10.02g 0.68g N/A
Sugar 9.92g 0.5g N/A
Vitamin E 0.26mg 0.26mg 0%
Tryptophan 0.009mg 0.315mg 0%
Threonine 0.01mg 0.871mg 0%
Isoleucine 0.014mg 1.519mg 0%
Leucine 0.015mg 2.344mg 0%
Lysine 0.016mg 2.037mg 0%
Methionine 0.008mg 0.641mg 0%
Phenylalanine 0.014mg 1.289mg 0%
Valine 0.016mg 1.635mg 0%
Histidine 0.009mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +1579.4%
Contains more WaterWater +112.7%
Contains more ProteinProtein +3397.1%
Contains more FatsFats +10714.3%
Contains more OtherOther +859.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -99.9%
Contains more Mono. FatMonounsaturated fat +6430.6%
Contains more Poly. FatPolyunsaturated fat +1943.2%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.