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  6. Corn raw vs. Monterey Jack

Corn raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between corn raw and monterey Jack

  • Corn raw has more vitamin B1; however, monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Monterey Jack's daily need coverage for saturated fat is 94% more.
  • Corn raw has 10 times more vitamin B1 than monterey Jack. Corn raw has 0.155mg of vitamin B1, while monterey Jack has 0.015mg.
  • Corn raw is lower in sodium.
  • Corn raw has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Cheese, monterey.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 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 MagnesiumMagnesium +37%
Contains more PotassiumPotassium +233.3%
Contains more CopperCopper +68.8%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +1381.8%
Contains more CalciumCalcium +37200%
Contains more IronIron +38.5%
Contains more ZincZinc +552.2%
Contains more PhosphorusPhosphorus +398.9%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +933.3%
Contains more Vitamin B3Vitamin B3 +1803.2%
Contains more Vitamin B5Vitamin B5 +241.4%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more FolateFolate +133.3%
Contains more CholineCholine +49.4%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +609.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +2650%
Contains more WaterWater +85.4%
Contains more ProteinProtein +648.6%
Contains more FatsFats +2143%
Contains more OtherOther +463.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -98.3%
Contains more Mono. FatMonounsaturated fat +1925.7%
Contains more Poly. FatPolyunsaturated fat +84.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw 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 Corn raw Monterey Jack DV% diff.
Saturated fat 0.325g 19.066g 85%
Calcium 2mg 746mg 74%
Phosphorus 89mg 444mg 51%
Fats 1.35g 30.28g 45%
Protein 3.27g 24.48g 42%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.055mg 0.39mg 26%
Selenium 0.6µg 14.5µg 25%
Sodium 15mg 600mg 25%
Zinc 0.46mg 3mg 23%
Monounsaturated fat 0.432g 8.751g 21%
Vitamin A 9µg 198µg 21%
Calories 86kcal 373kcal 14%
Vitamin B1 0.155mg 0.015mg 12%
Vitamin B5 0.717mg 0.21mg 10%
Vitamin B3 1.77mg 0.093mg 10%
Fiber 2g 0g 8%
Vitamin C 6.8mg 0mg 8%
Manganese 0.163mg 0.011mg 7%
Folate 42µg 18µg 6%
Carbs 18.7g 0.68g 6%
Potassium 270mg 81mg 6%
Iron 0.52mg 0.72mg 3%
Polyunsaturated fat 0.487g 0.899g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Copper 0.054mg 0.032mg 2%
Vitamin K 0.3µg 2.5µg 2%
Magnesium 37mg 27mg 2%
Choline 23mg 15.4mg 1%
Vitamin E 0.07mg 0.26mg 1%
Vitamin B6 0.093mg 0.079mg 1%
Net carbs 16.7g 0.68g N/A
Sugar 6.26g 0.5g N/A
Tryptophan 0.023mg 0.315mg 0%
Threonine 0.129mg 0.871mg 0%
Isoleucine 0.129mg 1.519mg 0%
Leucine 0.348mg 2.344mg 0%
Lysine 0.137mg 2.037mg 0%
Methionine 0.067mg 0.641mg 0%
Phenylalanine 0.15mg 1.289mg 0%
Valine 0.185mg 1.635mg 0%
Histidine 0.089mg 0.859mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
26%
Monterey Jack
Minerals Daily Need Coverage Score
17%
Corn raw
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 5.76g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 25)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 585mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 18.741g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $2.8)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.