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  6. Mashed potato vs. Monterey Jack

Mashed potato vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between mashed potato and monterey Jack

  • Monterey Jack is richer than mashed potato in calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and vitamin A.
  • Daily need coverage for saturated fat for monterey Jack is 92% higher.
  • Monterey Jack has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Cheese, monterey.

Infographic

Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 +253.1%
Contains less SodiumSodium -49%
Contains more ManganeseManganese +790.9%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +4044.4%
Contains more IronIron +132.3%
Contains more ZincZinc +1263.6%
Contains more PhosphorusPhosphorus +652.5%
Contains more SeleniumSelenium +1712.5%
~equal in Copper ~0.032mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 EVitamin E +61.5%
Contains more Vitamin B3Vitamin B3 +1061.3%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin KVitamin K +136%
Contains more Vitamin AVitamin A +360.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2500%
Contains more Vitamin B12Vitamin B12 +1085.7%
Contains more FolateFolate +100%
Contains more CholineCholine +14.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.015mg

All nutrients comparison - raw data values

Nutrient Mashed potato Monterey Jack DV% diff.
Saturated fat 0.577g 19.066g 84%
Calcium 18mg 746mg 73%
Phosphorus 59mg 444mg 55%
Protein 1.65g 24.48g 46%
Fats 2.82g 30.28g 42%
Vitamin B12 0.07µg 0.83µg 32%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.015mg 0.39mg 29%
Zinc 0.22mg 3mg 25%
Selenium 0.8µg 14.5µg 25%
Monounsaturated fat 0.72g 8.751g 20%
Vitamin A 43µg 198µg 17%
Calories 89kcal 373kcal 14%
Sodium 306mg 600mg 13%
Vitamin B3 1.08mg 0.093mg 6%
Potassium 286mg 81mg 6%
Starch 12.1g 5%
Iron 0.31mg 0.72mg 5%
Carbs 14.65g 0.68g 5%
Fiber 1.3g 0g 5%
Manganese 0.098mg 0.011mg 4%
Vitamin B5 0.21mg 4%
Polyunsaturated fat 1.342g 0.899g 3%
Vitamin K 5.9µg 2.5µg 3%
Vitamin D 0µg 0.6µg 3%
Magnesium 15mg 27mg 3%
Vitamin B6 0.12mg 0.079mg 3%
Vitamin D 0IU 22IU 3%
Folate 9µg 18µg 2%
Vitamin E 0.42mg 0.26mg 1%
Net carbs 13.35g 0.68g N/A
Sugar 0.5g 0.5g N/A
Copper 0.035mg 0.032mg 0%
Vitamin B1 0.015mg 0.015mg 0%
Trans fat 0.105g N/A
Choline 13.4mg 15.4mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +2054.4%
Contains more WaterWater +94.1%
Contains more ProteinProtein +1383.6%
Contains more FatsFats +973.8%
Contains more OtherOther +181.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 -97%
Contains more Poly. FatPolyunsaturated fat +49.3%
Contains more Mono. FatMonounsaturated fat +1115.4%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.