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  6. Ladyfinger vs. Monterey Jack

Ladyfinger vs. Monterey Jack — In-Depth Nutrition Comparison

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How are ladyfinger and monterey Jack different?

  • Ladyfinger is richer in iron, vitamin B1, vitamin B5, and folate, while monterey Jack is higher in calcium, phosphorus, and zinc.
  • Monterey Jack covers your daily need for saturated fat, 80% more than ladyfinger.
  • Ladyfinger contains 19 times more vitamin B1 than monterey Jack. Ladyfinger contains 0.284mg of vitamin B1, while monterey Jack contains 0.015mg.
  • Monterey Jack is lower in cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Cheese, monterey types were used in this article.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 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 +39.5%
Contains more IronIron +397.2%
Contains more CopperCopper +196.9%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +2081.8%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +1487.2%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +156.6%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 +1793.3%
Contains more Vitamin B3Vitamin B3 +2162.4%
Contains more Vitamin B5Vitamin B5 +431.4%
Contains more Vitamin B6Vitamin B6 +54.4%
Contains more FolateFolate +327.8%
Contains more Vitamin AVitamin A +18.6%
Contains more Vitamin B12Vitamin B12 +10.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Monterey Jack DV% diff.
Saturated fat 3.022g 19.066g 73%
Calcium 47mg 746mg 70%
Cholesterol 221mg 89mg 44%
Phosphorus 173mg 444mg 39%
Iron 3.58mg 0.72mg 36%
Fats 9.1g 30.28g 33%
Protein 10.6g 24.48g 28%
Selenium 14.5µg 26%
Vitamin B1 0.284mg 0.015mg 22%
Sodium 147mg 600mg 20%
Carbs 59.7g 0.68g 20%
Vitamin B5 1.116mg 0.21mg 18%
Zinc 1.14mg 3mg 17%
Folate 77µg 18µg 15%
Vitamin B3 2.104mg 0.093mg 13%
Monounsaturated fat 3.745g 8.751g 13%
Manganese 0.24mg 0.011mg 10%
Copper 0.095mg 0.032mg 7%
Magnesium 12mg 27mg 4%
Fiber 1g 0g 4%
Choline 15.4mg 3%
Vitamin A 167µg 198µg 3%
Polyunsaturated fat 1.423g 0.899g 3%
Vitamin B2 0.428mg 0.39mg 3%
Vitamin D 22IU 3%
Vitamin B6 0.122mg 0.079mg 3%
Vitamin B12 0.75µg 0.83µg 3%
Vitamin D 0.6µg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Calories 363kcal 373kcal 1%
Potassium 113mg 81mg 1%
Net carbs 58.7g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.133mg 0.315mg 0%
Threonine 0.467mg 0.871mg 0%
Isoleucine 0.516mg 1.519mg 0%
Leucine 0.861mg 2.344mg 0%
Lysine 0.679mg 2.037mg 0%
Methionine 0.268mg 0.641mg 0%
Phenylalanine 0.511mg 1.289mg 0%
Valine 0.579mg 1.635mg 0%
Histidine 0.248mg 0.859mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 +8679.4%
Contains more ProteinProtein +130.9%
Contains more FatsFats +232.7%
Contains more WaterWater +110.3%
Contains more OtherOther +222.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 -84.1%
Contains more Poly. FatPolyunsaturated fat +58.3%
Contains more Mono. FatMonounsaturated fat +133.7%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.