Couscous vs. Monterey Jack — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
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
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
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% |
