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Lettuce vs. Monterey Jack — In-Depth Nutrition Comparison

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How are lettuce and monterey Jack different?

  • Lettuce is richer in vitamin A and vitamin K, while monterey Jack is higher in calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Lettuce covers your daily need for vitamin A, 133% more than monterey Jack.
  • Lettuce contains 51 times more vitamin K than monterey Jack. Lettuce contains 126.3µg of vitamin K, while monterey Jack contains 2.5µg.
  • Lettuce is lower in sodium.

Lettuce, green leaf, raw and Cheese, monterey types were used in this article.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +139.5%
Contains more IronIron +19.4%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +2172.7%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +1972.2%
Contains more CopperCopper +10.3%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1431%
Contains more SeleniumSelenium +2316.7%

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.
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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% 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 AVitamin A +86.9%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B3Vitamin B3 +303.2%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin KVitamin K +4952%
Contains more FolateFolate +111.1%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin B5Vitamin B5 +56.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +322.1%
Contains more WaterWater +131.6%
Contains more ProteinProtein +1700%
Contains more FatsFats +20086.7%
Contains more OtherOther +454.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -99.9%
Contains more Mono. FatMonounsaturated fat +145750%
Contains more Poly. FatPolyunsaturated fat +996.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Monterey Jack DV% diff.
Vitamin K 126.3µg 2.5µg 103%
Saturated fat 0.02g 19.066g 87%
Calcium 36mg 746mg 71%
Phosphorus 29mg 444mg 59%
Fats 0.15g 30.28g 46%
Protein 1.36g 24.48g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Zinc 0.18mg 3mg 26%
Selenium 0.6µg 14.5µg 25%
Sodium 28mg 600mg 25%
Vitamin B2 0.08mg 0.39mg 24%
Monounsaturated fat 0.006g 8.751g 22%
Vitamin A 370µg 198µg 19%
Calories 15kcal 373kcal 18%
Manganese 0.25mg 0.011mg 10%
Vitamin C 9.2mg 0mg 10%
Folate 38µg 18µg 5%
Polyunsaturated fat 0.082g 0.899g 5%
Vitamin B1 0.07mg 0.015mg 5%
Fiber 1.3g 0g 5%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Potassium 194mg 81mg 3%
Magnesium 13mg 27mg 3%
Iron 0.86mg 0.72mg 2%
Vitamin B3 0.375mg 0.093mg 2%
Vitamin B5 0.134mg 0.21mg 2%
Fructose 0.43g 1%
Carbs 2.87g 0.68g 1%
Vitamin B6 0.09mg 0.079mg 1%
Net carbs 1.57g 0.68g N/A
Sugar 0.78g 0.5g N/A
Copper 0.029mg 0.032mg 0%
Vitamin E 0.22mg 0.26mg 0%
Choline 13.6mg 15.4mg 0%
Tryptophan 0.009mg 0.315mg 0%
Threonine 0.059mg 0.871mg 0%
Isoleucine 0.084mg 1.519mg 0%
Leucine 0.079mg 2.344mg 0%
Lysine 0.084mg 2.037mg 0%
Methionine 0.016mg 0.641mg 0%
Phenylalanine 0.055mg 1.289mg 0%
Valine 0.07mg 1.635mg 0%
Histidine 0.022mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce 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
45%
Lettuce
26%
Monterey Jack
Minerals Daily Need Coverage Score
14%
Lettuce
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 19.046g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3.5)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.