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  6. Fenugreek vs. Monterey Jack

Fenugreek vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between fenugreek and monterey Jack

  • Fenugreek is richer in iron, copper, fiber, manganese, vitamin B6, and magnesium, yet monterey Jack is richer in calcium and vitamin B12.
  • Daily need coverage for iron for fenugreek is 410% higher.
  • Fenugreek contains less saturated fat.
  • Fenugreek has a lower glycemic index than monterey Jack.

Food types used in this article are Spices, fenugreek seed and Cheese, monterey.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +607.4%
Contains more PotassiumPotassium +850.6%
Contains more IronIron +4556.9%
Contains more CopperCopper +3368.8%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +11063.6%
Contains more CalciumCalcium +323.9%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +130.2%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 +2046.7%
Contains more Vitamin B3Vitamin B3 +1663.4%
Contains more Vitamin B6Vitamin B6 +659.5%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Fenugreek Monterey Jack DV% diff.
Iron 33.53mg 0.72mg 410%
Copper 1.11mg 0.032mg 120%
Fiber 24.6g 0g 98%
Saturated fat 1.46g 19.066g 80%
Calcium 176mg 746mg 57%
Manganese 1.228mg 0.011mg 53%
Vitamin B6 0.6mg 0.079mg 40%
Magnesium 191mg 27mg 39%
Fats 6.41g 30.28g 37%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B1 0.322mg 0.015mg 26%
Sodium 67mg 600mg 23%
Monounsaturated fat 8.751g 22%
Vitamin A 3µg 198µg 22%
Phosphorus 296mg 444mg 21%
Potassium 770mg 81mg 20%
Carbs 58.35g 0.68g 19%
Selenium 6.3µg 14.5µg 15%
Vitamin B3 1.64mg 0.093mg 10%
Folate 57µg 18µg 10%
Polyunsaturated fat 0.899g 6%
Zinc 2.5mg 3mg 5%
Vitamin B5 0.21mg 4%
Choline 15.4mg 3%
Calories 323kcal 373kcal 3%
Protein 23g 24.48g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin C 3mg 0mg 3%
Vitamin B2 0.366mg 0.39mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 33.75g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.391mg 0.315mg 0%
Threonine 0.898mg 0.871mg 0%
Isoleucine 1.241mg 1.519mg 0%
Leucine 1.757mg 2.344mg 0%
Lysine 1.684mg 2.037mg 0%
Methionine 0.338mg 0.641mg 0%
Phenylalanine 1.089mg 1.289mg 0%
Valine 1.102mg 1.635mg 0%
Histidine 0.668mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +8480.9%
Contains more FatsFats +372.4%
Contains more WaterWater +363.9%
~equal in Protein ~24.48g
~equal in Other ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -92.3%

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.