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  6. Kumquat vs. Monterey Jack

Kumquat vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between kumquat and monterey Jack

  • Kumquat is richer in vitamin C and fiber, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Kumquat contains less sodium.
  • Monterey Jack has a lower glycemic index than kumquat.

Food types used in this article are Kumquats, raw and Cheese, monterey.

Infographic

Kumquat vs Monterey Jack infographic
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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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
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 +129.6%
Contains more IronIron +19.4%
Contains more CopperCopper +196.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1127.3%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +1103.2%
Contains more ZincZinc +1664.7%
Contains more PhosphorusPhosphorus +2236.8%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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 +146.7%
Contains more Vitamin B3Vitamin B3 +361.3%
Contains more Vitamin AVitamin A +1220%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +83.3%
~equal in Vitamin B5 ~0.21mg
~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient Kumquat Monterey Jack DV% diff.
Saturated fat 0.103g 19.066g 86%
Calcium 62mg 746mg 68%
Phosphorus 19mg 444mg 61%
Vitamin C 43.9mg 0mg 49%
Fats 0.86g 30.28g 45%
Protein 1.88g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 0µg 14.5µg 26%
Zinc 0.17mg 3mg 26%
Sodium 10mg 600mg 26%
Fiber 6.5g 0g 26%
Vitamin B2 0.09mg 0.39mg 23%
Monounsaturated fat 0.154g 8.751g 21%
Vitamin A 15µg 198µg 20%
Calories 71kcal 373kcal 15%
Copper 0.095mg 0.032mg 7%
Polyunsaturated fat 0.171g 0.899g 5%
Carbs 15.9g 0.68g 5%
Manganese 0.135mg 0.011mg 5%
Vitamin D 0µg 0.6µg 3%
Potassium 186mg 81mg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.036mg 0.079mg 3%
Vitamin K 0µg 2.5µg 2%
Vitamin B3 0.429mg 0.093mg 2%
Magnesium 20mg 27mg 2%
Vitamin B1 0.037mg 0.015mg 2%
Iron 0.86mg 0.72mg 2%
Vitamin E 0.15mg 0.26mg 1%
Choline 8.4mg 15.4mg 1%
Net carbs 9.4g 0.68g N/A
Sugar 9.36g 0.5g N/A
Vitamin B5 0.208mg 0.21mg 0%
Folate 17µg 18µg 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% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 +2238.2%
Contains more WaterWater +97.1%
Contains more ProteinProtein +1202.1%
Contains more FatsFats +3420.9%
Contains more OtherOther +596.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 -99.5%
Contains more Mono. FatMonounsaturated fat +5582.5%
Contains more Poly. FatPolyunsaturated fat +425.7%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.