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  6. Hummus vs. Monterey Jack

Hummus vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between hummus and monterey Jack

  • Hummus has more copper, manganese, and fiber; however, monterey Jack is higher in calcium, phosphorus, vitamin B12, vitamin B2, and selenium.
  • Monterey Jack covers your daily need for saturated fat, 88% more than hummus.
  • Hummus has less saturated fat.
  • The glycemic index of monterey Jack is higher.

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

Infographic

Hummus 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.
Hummus
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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 +163%
Contains more PotassiumPotassium +181.5%
Contains more IronIron +238.9%
Contains more CopperCopper +1546.9%
Contains less SodiumSodium -36.8%
Contains more ManganeseManganese +6927.3%
Contains more CalciumCalcium +1863.2%
Contains more ZincZinc +63.9%
Contains more PhosphorusPhosphorus +152.3%
Contains more SeleniumSelenium +457.7%

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.
Hummus
Hummus
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% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 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 +1100%
Contains more Vitamin B3Vitamin B3 +525.8%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more FolateFolate +361.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +509.4%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Hummus Monterey Jack DV% diff.
Saturated fat 1.437g 19.066g 80%
Calcium 38mg 746mg 71%
Copper 0.527mg 0.032mg 55%
Phosphorus 176mg 444mg 38%
Vitamin B12 0µg 0.83µg 35%
Manganese 0.773mg 0.011mg 33%
Protein 7.9g 24.48g 33%
Fats 9.6g 30.28g 32%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.064mg 0.39mg 25%
Fiber 6g 0g 24%
Iron 2.44mg 0.72mg 22%
Vitamin A 198µg 22%
Selenium 2.6µg 14.5µg 22%
Polyunsaturated fat 3.613g 0.899g 18%
Folate 83µg 18µg 16%
Vitamin B1 0.18mg 0.015mg 14%
Monounsaturated fat 4.039g 8.751g 12%
Zinc 1.83mg 3mg 11%
Calories 166kcal 373kcal 10%
Sodium 379mg 600mg 10%
Magnesium 71mg 27mg 10%
Vitamin B6 0.2mg 0.079mg 9%
Carbs 14.29g 0.68g 5%
Potassium 228mg 81mg 4%
Vitamin D 0µg 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 0.582mg 0.093mg 3%
Vitamin K 2.5µg 2%
Vitamin B5 0.132mg 0.21mg 2%
Vitamin E 0.26mg 2%
Net carbs 8.29g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 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 +2001.5%
Contains more WaterWater +62.4%
Contains more ProteinProtein +209.9%
Contains more FatsFats +215.4%
Contains more OtherOther +119.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 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 -92.5%
Contains more Poly. FatPolyunsaturated fat +301.9%
Contains more Mono. FatMonounsaturated fat +116.7%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.