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  6. Plantain raw vs. Monterey Jack

Plantain raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between plantain raw and monterey Jack

  • Plantain raw has more vitamin C; however, monterey Jack has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • Plantain raw is lower in saturated fat.

The food varieties used in the comparison are Plantains, raw and Cheese, monterey.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +37%
Contains more PotassiumPotassium +516%
Contains more CopperCopper +153.1%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +24766.7%
Contains more IronIron +20%
Contains more ZincZinc +2042.9%
Contains more PhosphorusPhosphorus +1205.9%
Contains more SeleniumSelenium +866.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 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 +246.7%
Contains more Vitamin B3Vitamin B3 +637.6%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin B6Vitamin B6 +278.5%
Contains more FolateFolate +22.2%
Contains more Vitamin AVitamin A +253.6%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +622.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +257.1%
Contains more CholineCholine +14.1%

All nutrients comparison - raw data values

Nutrient Plantain raw Monterey Jack DV% diff.
Saturated fat 0.143g 19.066g 86%
Calcium 3mg 746mg 74%
Phosphorus 34mg 444mg 59%
Fats 0.37g 30.28g 46%
Protein 1.3g 24.48g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Zinc 0.14mg 3mg 26%
Vitamin B2 0.054mg 0.39mg 26%
Sodium 4mg 600mg 26%
Selenium 1.5µg 14.5µg 24%
Monounsaturated fat 0.032g 8.751g 22%
Vitamin C 18.4mg 0mg 20%
Vitamin B6 0.299mg 0.079mg 17%
Vitamin A 56µg 198µg 16%
Calories 122kcal 373kcal 13%
Potassium 499mg 81mg 12%
Carbs 31.89g 0.68g 10%
Fiber 2.3g 0g 9%
Polyunsaturated fat 0.069g 0.899g 6%
Copper 0.081mg 0.032mg 5%
Vitamin B3 0.686mg 0.093mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.052mg 0.015mg 3%
Iron 0.6mg 0.72mg 2%
Vitamin K 0.7µg 2.5µg 2%
Magnesium 37mg 27mg 2%
Folate 22µg 18µg 1%
Vitamin B5 0.26mg 0.21mg 1%
Vitamin E 0.14mg 0.26mg 1%
Net carbs 29.59g 0.68g N/A
Sugar 15g 0.5g N/A
Manganese 0.011mg 0%
Choline 13.5mg 15.4mg 0%
Tryptophan 0.015mg 0.315mg 0%
Threonine 0.034mg 0.871mg 0%
Isoleucine 0.036mg 1.519mg 0%
Leucine 0.059mg 2.344mg 0%
Lysine 0.06mg 2.037mg 0%
Methionine 0.017mg 0.641mg 0%
Phenylalanine 0.044mg 1.289mg 0%
Valine 0.046mg 1.635mg 0%
Histidine 0.064mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +4589.7%
Contains more WaterWater +59.2%
Contains more ProteinProtein +1783.1%
Contains more FatsFats +8083.8%
Contains more OtherOther +206%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -99.2%
Contains more Mono. FatMonounsaturated fat +27246.9%
Contains more Poly. FatPolyunsaturated fat +1202.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.