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  6. Leek vs. Monterey Jack

Leek vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between leek and monterey Jack

  • Leek has more vitamin K, while monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Monterey Jack contains 19 times less vitamin K than leek. Leek contains 47µg of vitamin K, while monterey Jack contains 2.5µg.
  • The amount of sodium in leek is lower.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Cheese, monterey.

Infographic

Leek 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.
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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 +122.2%
Contains more IronIron +191.7%
Contains more CopperCopper +275%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +4272.7%
Contains more CalciumCalcium +1164.4%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +1168.6%
Contains more SeleniumSelenium +1350%
~equal in Magnesium ~27mg

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.
Leek
Leek
7
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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 EVitamin E +253.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +194.9%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +255.6%
Contains more Vitamin AVitamin A +138.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +1980.9%
Contains more WaterWater +102.4%
Contains more ProteinProtein +1532%
Contains more FatsFats +9993.3%
Contains more OtherOther +238.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 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 -99.8%
Contains more Mono. FatMonounsaturated fat +218675%
Contains more Poly. FatPolyunsaturated fat +441.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Monterey Jack
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Monterey Jack DV% diff.
Saturated fat 0.04g 19.066g 86%
Calcium 59mg 746mg 69%
Phosphorus 35mg 444mg 58%
Fats 0.3g 30.28g 46%
Protein 1.5g 24.48g 46%
Vitamin K 47µg 2.5µg 37%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.03mg 0.39mg 28%
Zinc 0.12mg 3mg 26%
Selenium 1µg 14.5µg 25%
Sodium 20mg 600mg 25%
Monounsaturated fat 0.004g 8.751g 22%
Manganese 0.481mg 0.011mg 20%
Iron 2.1mg 0.72mg 17%
Calories 61kcal 373kcal 16%
Vitamin A 83µg 198µg 13%
Vitamin C 12mg 0mg 13%
Folate 64µg 18µg 12%
Vitamin B6 0.233mg 0.079mg 12%
Copper 0.12mg 0.032mg 10%
Fiber 1.8g 0g 7%
Polyunsaturated fat 0.166g 0.899g 5%
Vitamin B1 0.06mg 0.015mg 4%
Carbs 14.15g 0.68g 4%
Vitamin E 0.92mg 0.26mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Potassium 180mg 81mg 3%
Vitamin B3 0.4mg 0.093mg 2%
Vitamin B5 0.14mg 0.21mg 1%
Choline 9.5mg 15.4mg 1%
Net carbs 12.35g 0.68g N/A
Magnesium 28mg 27mg 0%
Sugar 3.9g 0.5g N/A
Tryptophan 0.012mg 0.315mg 0%
Threonine 0.063mg 0.871mg 0%
Isoleucine 0.052mg 1.519mg 0%
Leucine 0.096mg 2.344mg 0%
Lysine 0.078mg 2.037mg 0%
Methionine 0.018mg 0.641mg 0%
Phenylalanine 0.055mg 1.289mg 0%
Valine 0.056mg 1.635mg 0%
Histidine 0.025mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Leek
26%
Monterey Jack
Minerals Daily Need Coverage Score
26%
Leek
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.4g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 19.026g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $3.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.