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  6. Jerusalem artichoke vs. Monterey Jack

Jerusalem artichoke vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between jerusalem artichoke and monterey Jack

  • Jerusalem artichoke has more iron, while monterey Jack has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Monterey Jack contains 5 times less iron than jerusalem artichoke. Jerusalem artichoke contains 3.4mg of iron, while monterey Jack contains 0.72mg.
  • The amount of sodium in jerusalem artichoke is lower.

The food types used in this comparison are Jerusalem-artichokes, raw and Cheese, monterey.

Infographic

Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
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 PotassiumPotassium +429.6%
Contains more IronIron +372.2%
Contains more CopperCopper +337.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +445.5%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +5228.6%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +469.2%
Contains more SeleniumSelenium +1971.4%

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
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 +1233.3%
Contains more Vitamin B3Vitamin B3 +1297.8%
Contains more Vitamin B5Vitamin B5 +89%
Contains more CholineCholine +94.8%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +38.5%
~equal in Vitamin B6 ~0.079mg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Monterey Jack DV% diff.
Saturated fat 0g 19.066g 87%
Calcium 14mg 746mg 73%
Phosphorus 78mg 444mg 52%
Fats 0.01g 30.28g 47%
Protein 2g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Iron 3.4mg 0.72mg 34%
Cholesterol 0mg 89mg 30%
Zinc 0.12mg 3mg 26%
Sodium 4mg 600mg 26%
Selenium 0.7µg 14.5µg 25%
Vitamin B2 0.06mg 0.39mg 25%
Monounsaturated fat 0.004g 8.751g 22%
Vitamin A 1µg 198µg 22%
Vitamin B1 0.2mg 0.015mg 15%
Calories 73kcal 373kcal 15%
Copper 0.14mg 0.032mg 12%
Potassium 429mg 81mg 10%
Vitamin B3 1.3mg 0.093mg 8%
Fiber 1.6g 0g 6%
Polyunsaturated fat 0.001g 0.899g 6%
Carbs 17.44g 0.68g 6%
Vitamin C 4mg 0mg 4%
Vitamin B5 0.397mg 0.21mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 30mg 15.4mg 3%
Manganese 0.06mg 0.011mg 2%
Magnesium 17mg 27mg 2%
Vitamin K 0.1µg 2.5µg 2%
Folate 13µg 18µg 1%
Net carbs 15.84g 0.68g N/A
Sugar 9.6g 0.5g N/A
Vitamin E 0.19mg 0.26mg 0%
Vitamin B6 0.077mg 0.079mg 0%
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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 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 +2464.7%
Contains more WaterWater +90.2%
Contains more ProteinProtein +1124%
Contains more FatsFats +302700%
Contains more OtherOther +39.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 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 -100%
Contains more Mono. FatMonounsaturated fat +218675%
Contains more Poly. FatPolyunsaturated fat +89800%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.