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Mango vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between mango and monterey Jack

  • Mango has more vitamin C, 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.
  • The amount of saturated fat in mango is lower.
  • Monterey Jack has a lower glycemic index. The glycemic index of monterey Jack is 27, while the glycemic index of mango is 51.

The food types used in this comparison are Mangos, raw and Cheese, monterey.

Infographic

Mango 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.
Mango
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 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 +107.4%
Contains more CopperCopper +246.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +472.7%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +6681.8%
Contains more IronIron +350%
Contains more ZincZinc +3233.3%
Contains more PhosphorusPhosphorus +3071.4%
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.
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 +246.2%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B3Vitamin B3 +619.4%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more Vitamin KVitamin K +68%
Contains more FolateFolate +138.9%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +926.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%
~equal in Vitamin B5 ~0.21mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +2102.9%
Contains more WaterWater +103.5%
Contains more ProteinProtein +2885.4%
Contains more FatsFats +7868.4%
Contains more OtherOther +886.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -99.5%
Contains more Mono. FatMonounsaturated fat +6150.7%
Contains more Poly. FatPolyunsaturated fat +1166.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango 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 Mango Monterey Jack DV% diff.
Saturated fat 0.092g 19.066g 86%
Calcium 11mg 746mg 74%
Phosphorus 14mg 444mg 61%
Protein 0.82g 24.48g 47%
Fats 0.38g 30.28g 46%
Vitamin C 36.4mg 0mg 40%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.038mg 0.39mg 27%
Zinc 0.09mg 3mg 26%
Sodium 1mg 600mg 26%
Selenium 0.6µg 14.5µg 25%
Monounsaturated fat 0.14g 8.751g 22%
Vitamin A 54µg 198µg 16%
Calories 60kcal 373kcal 16%
Copper 0.111mg 0.032mg 9%
Iron 0.16mg 0.72mg 7%
Fiber 1.6g 0g 6%
Polyunsaturated fat 0.071g 0.899g 6%
Folate 43µg 18µg 6%
Fructose 4.68g 6%
Carbs 14.98g 0.68g 5%
Magnesium 10mg 27mg 4%
Vitamin B3 0.669mg 0.093mg 4%
Vitamin E 0.9mg 0.26mg 4%
Potassium 168mg 81mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B6 0.119mg 0.079mg 3%
Manganese 0.063mg 0.011mg 2%
Vitamin B1 0.028mg 0.015mg 1%
Vitamin K 4.2µg 2.5µg 1%
Choline 7.6mg 15.4mg 1%
Net carbs 13.38g 0.68g N/A
Sugar 13.66g 0.5g N/A
Vitamin B5 0.197mg 0.21mg 0%
Tryptophan 0.013mg 0.315mg 0%
Threonine 0.031mg 0.871mg 0%
Isoleucine 0.029mg 1.519mg 0%
Leucine 0.05mg 2.344mg 0%
Lysine 0.066mg 2.037mg 0%
Methionine 0.008mg 0.641mg 0%
Phenylalanine 0.027mg 1.289mg 0%
Valine 0.042mg 1.635mg 0%
Histidine 0.019mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
21%
Mango
26%
Monterey Jack
Minerals Daily Need Coverage Score
9%
Mango
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 13.16g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 18.974g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.