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  6. Groat vs. Monterey Jack

Groat vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between groat and monterey Jack

  • Groat has more copper, manganese, magnesium, vitamin B3, and fiber; however, monterey Jack is higher in calcium and vitamin B12.
  • Groat covers your daily need for copper, 119% more than monterey Jack.
  • Groat has less saturated fat.
  • The glycemic index of groat is higher.

These are the specific foods used in this comparison Buckwheat and Cheese, monterey.

Infographic

Groat 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.
Groat
Groat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +755.6%
Contains more PotassiumPotassium +467.9%
Contains more IronIron +205.6%
Contains more CopperCopper +3337.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +11718.2%
Contains more CalciumCalcium +4044.4%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +28%
Contains more SeleniumSelenium +74.7%

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.
Groat
Groat
5
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 B1Vitamin B1 +573.3%
Contains more Vitamin B3Vitamin B3 +7448.4%
Contains more Vitamin B5Vitamin B5 +487.1%
Contains more Vitamin B6Vitamin B6 +165.8%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Groat Monterey Jack DV% diff.
Copper 1.1mg 0.032mg 119%
Saturated fat 0.741g 19.066g 83%
Calcium 18mg 746mg 73%
Manganese 1.3mg 0.011mg 56%
Magnesium 231mg 27mg 49%
Vitamin B3 7.02mg 0.093mg 43%
Fats 3.4g 30.28g 41%
Fiber 10g 0g 40%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 1mg 600mg 26%
Carbs 71.5g 0.68g 24%
Protein 13.25g 24.48g 22%
Vitamin A 0µg 198µg 22%
Vitamin B5 1.233mg 0.21mg 20%
Iron 2.2mg 0.72mg 19%
Monounsaturated fat 1.04g 8.751g 19%
Phosphorus 347mg 444mg 14%
Selenium 8.3µg 14.5µg 11%
Potassium 460mg 81mg 11%
Vitamin B6 0.21mg 0.079mg 10%
Vitamin B1 0.101mg 0.015mg 7%
Zinc 2.4mg 3mg 5%
Vitamin D 0µg 0.6µg 3%
Choline 15.4mg 3%
Folate 30µg 18µg 3%
Vitamin B2 0.425mg 0.39mg 3%
Vitamin D 0IU 22IU 3%
Calories 343kcal 373kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Polyunsaturated fat 1.039g 0.899g 1%
Net carbs 61.5g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.192mg 0.315mg 0%
Threonine 0.506mg 0.871mg 0%
Isoleucine 0.498mg 1.519mg 0%
Leucine 0.832mg 2.344mg 0%
Lysine 0.672mg 2.037mg 0%
Methionine 0.172mg 0.641mg 0%
Phenylalanine 0.52mg 1.289mg 0%
Valine 0.678mg 1.635mg 0%
Histidine 0.309mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +10414.7%
Contains more ProteinProtein +84.8%
Contains more FatsFats +790.6%
Contains more WaterWater +320.6%
Contains more OtherOther +69%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -96.1%
Contains more Poly. FatPolyunsaturated fat +15.6%
Contains more Mono. FatMonounsaturated fat +741.4%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.