Longan vs. Monterey Jack — In-Depth Nutrition Comparison
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What are the differences between longan and monterey Jack?
- Longan is higher in vitamin C and copper, yet monterey Jack is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and iron.
- Longan's daily need coverage for vitamin C is 93% more.
- Longan has 5 times more copper than monterey Jack. While longan has 0.169mg of copper, monterey Jack has only 0.032mg.
- The glycemic index of monterey Jack is lower.
We used Longans, raw and Cheese, monterey types in this article.
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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.
| Contains more PotassiumPotassium | +228.4% |
| Contains more CopperCopper | +428.1% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +372.7% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +74500% |
| Contains more IronIron | +453.8% |
| Contains more ZincZinc | +5900% |
| Contains more PhosphorusPhosphorus | +2014.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +106.7% |
| Contains more Vitamin B3Vitamin B3 | +222.6% |
| Contains more Vitamin B2Vitamin B2 | +178.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 84mg | 0mg | 93% |
| Saturated fat | 19.066g | 87% | |
| Calcium | 1mg | 746mg | 75% |
| Phosphorus | 21mg | 444mg | 60% |
| Fats | 0.1g | 30.28g | 46% |
| Protein | 1.31g | 24.48g | 46% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Zinc | 0.05mg | 3mg | 27% |
| Selenium | 14.5µg | 26% | |
| Sodium | 0mg | 600mg | 26% |
| Monounsaturated fat | 8.751g | 22% | |
| Vitamin A | 198µg | 22% | |
| Vitamin B2 | 0.14mg | 0.39mg | 19% |
| Calories | 60kcal | 373kcal | 16% |
| Copper | 0.169mg | 0.032mg | 15% |
| Iron | 0.13mg | 0.72mg | 7% |
| Polyunsaturated fat | 0.899g | 6% | |
| Vitamin B6 | 0.079mg | 6% | |
| Carbs | 15.14g | 0.68g | 5% |
| Potassium | 266mg | 81mg | 5% |
| Folate | 18µg | 5% | |
| Magnesium | 10mg | 27mg | 4% |
| Fiber | 1.1g | 0g | 4% |
| Vitamin B5 | 0.21mg | 4% | |
| Vitamin D | 22IU | 3% | |
| Vitamin D | 0.6µg | 3% | |
| Choline | 15.4mg | 3% | |
| Vitamin K | 2.5µg | 2% | |
| Manganese | 0.052mg | 0.011mg | 2% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B3 | 0.3mg | 0.093mg | 1% |
| Vitamin B1 | 0.031mg | 0.015mg | 1% |
| Net carbs | 14.04g | 0.68g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.315mg | 0% | |
| Threonine | 0.034mg | 0.871mg | 0% |
| Isoleucine | 0.026mg | 1.519mg | 0% |
| Leucine | 0.054mg | 2.344mg | 0% |
| Lysine | 0.046mg | 2.037mg | 0% |
| Methionine | 0.013mg | 0.641mg | 0% |
| Phenylalanine | 0.03mg | 1.289mg | 0% |
| Valine | 0.058mg | 1.635mg | 0% |
| Histidine | 0.012mg | 0.859mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +2126.5% |
| Contains more WaterWater | +101.8% |
| Contains more ProteinProtein | +1768.7% |
| Contains more FatsFats | +30180% |
| Contains more OtherOther | +407.1% |
