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  6. Couscous vs. Monterey Jack

Couscous vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between couscous and monterey Jack

  • Couscous is richer in selenium, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Couscous contains 2 times more selenium than monterey Jack. Couscous contains 27.5µg of selenium, while monterey Jack contains 14.5µg.
  • Couscous contains less sodium.
  • Monterey Jack has a lower glycemic index than couscous.

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

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 CopperCopper +28.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +663.6%
Contains more SeleniumSelenium +89.7%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +9225%
Contains more PotassiumPotassium +39.7%
Contains more IronIron +89.5%
Contains more ZincZinc +1053.8%
Contains more PhosphorusPhosphorus +1918.2%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 B1Vitamin B1 +320%
Contains more Vitamin B3Vitamin B3 +957%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1344.4%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +20%
Contains more CholineCholine +366.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +3314.7%
Contains more WaterWater +77%
Contains more ProteinProtein +545.9%
Contains more FatsFats +18825%
Contains more OtherOther +1265.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -99.8%
Contains more Mono. FatMonounsaturated fat +39677.3%
Contains more Poly. FatPolyunsaturated fat +1304.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Monterey Jack DV% diff.
Saturated fat 0.029g 19.066g 87%
Calcium 8mg 746mg 74%
Phosphorus 22mg 444mg 60%
Fats 0.16g 30.28g 46%
Protein 3.79g 24.48g 41%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.027mg 0.39mg 28%
Sodium 5mg 600mg 26%
Zinc 0.26mg 3mg 25%
Selenium 27.5µg 14.5µg 24%
Monounsaturated fat 0.022g 8.751g 22%
Vitamin A 0µg 198µg 22%
Calories 112kcal 373kcal 13%
Carbs 23.22g 0.68g 8%
Fiber 1.4g 0g 6%
Polyunsaturated fat 0.064g 0.899g 6%
Vitamin B3 0.983mg 0.093mg 6%
Magnesium 8mg 27mg 5%
Iron 0.38mg 0.72mg 4%
Vitamin B1 0.063mg 0.015mg 4%
Vitamin D 0µg 0.6µg 3%
Manganese 0.084mg 0.011mg 3%
Vitamin B5 0.371mg 0.21mg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 0.1µg 2.5µg 2%
Choline 3.3mg 15.4mg 2%
Vitamin B6 0.051mg 0.079mg 2%
Copper 0.041mg 0.032mg 1%
Folate 15µg 18µg 1%
Potassium 58mg 81mg 1%
Vitamin E 0.13mg 0.26mg 1%
Net carbs 21.82g 0.68g N/A
Sugar 0.1g 0.5g N/A
Tryptophan 0.049mg 0.315mg 0%
Threonine 0.1mg 0.871mg 0%
Isoleucine 0.147mg 1.519mg 0%
Leucine 0.259mg 2.344mg 0%
Lysine 0.073mg 2.037mg 0%
Methionine 0.059mg 0.641mg 0%
Phenylalanine 0.184mg 1.289mg 0%
Valine 0.162mg 1.635mg 0%
Histidine 0.077mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
26%
Monterey Jack
Minerals Daily Need Coverage Score
22%
Couscous
72%
Monterey Jack

Comparison summary

Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 19.037g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.7)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.