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  6. Millet flour vs. Monterey Jack

Millet flour vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between millet flour and monterey Jack

  • Millet flour has more copper, manganese, iron, vitamin B3, vitamin B1, and selenium; however, monterey Jack has more calcium and vitamin B2.
  • Monterey Jack's daily need coverage for saturated fat is 93% more.
  • Millet flour has 91 times more manganese than monterey Jack. Millet flour has 1.002mg of manganese, while monterey Jack has 0.011mg.
  • Millet flour is lower in saturated fat.
  • Millet flour has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Millet flour and Cheese, monterey.

Infographic

Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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 +340.7%
Contains more PotassiumPotassium +176.5%
Contains more IronIron +447.2%
Contains more CopperCopper +1571.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +9009.1%
Contains more SeleniumSelenium +125.5%
Contains more CalciumCalcium +5228.6%
Contains more ZincZinc +14.1%
Contains more PhosphorusPhosphorus +55.8%

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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
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 B1Vitamin B1 +2653.3%
Contains more Vitamin B3Vitamin B3 +6373.1%
Contains more Vitamin B5Vitamin B5 +503.3%
Contains more Vitamin B6Vitamin B6 +370.9%
Contains more FolateFolate +133.3%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B2Vitamin B2 +434.2%
Contains more Vitamin KVitamin K +212.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Millet flour Monterey Jack DV% diff.
Saturated fat 0.536g 19.066g 84%
Calcium 14mg 746mg 73%
Copper 0.535mg 0.032mg 56%
Manganese 1.002mg 0.011mg 43%
Fats 4.25g 30.28g 40%
Iron 3.94mg 0.72mg 40%
Vitamin B3 6.02mg 0.093mg 37%
Vitamin B12 0.83µg 35%
Vitamin B1 0.413mg 0.015mg 33%
Selenium 32.7µg 14.5µg 33%
Cholesterol 89mg 30%
Starch 69.88g 29%
Protein 10.75g 24.48g 27%
Sodium 4mg 600mg 26%
Carbs 75.12g 0.68g 25%
Vitamin B2 0.073mg 0.39mg 24%
Vitamin B6 0.372mg 0.079mg 23%
Phosphorus 285mg 444mg 23%
Magnesium 119mg 27mg 22%
Vitamin A 198µg 22%
Vitamin B5 1.267mg 0.21mg 21%
Monounsaturated fat 0.924g 8.751g 20%
Fiber 3.5g 0g 14%
Polyunsaturated fat 2.618g 0.899g 11%
Folate 42µg 18µg 6%
Potassium 224mg 81mg 4%
Choline 15.4mg 3%
Zinc 2.63mg 3mg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Vitamin E 0.11mg 0.26mg 1%
Vitamin K 0.8µg 2.5µg 1%
Calories 382kcal 373kcal 0%
Net carbs 71.62g 0.68g N/A
Sugar 1.66g 0.5g N/A
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.315mg 0%
Threonine 0.354mg 0.871mg 0%
Isoleucine 0.473mg 1.519mg 0%
Leucine 1.537mg 2.344mg 0%
Lysine 0.144mg 2.037mg 0%
Methionine 0.319mg 0.641mg 0%
Phenylalanine 0.675mg 1.289mg 0%
Valine 0.584mg 1.635mg 0%
Histidine 0.257mg 0.859mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 +10947.1%
Contains more ProteinProtein +127.7%
Contains more FatsFats +612.5%
Contains more WaterWater +373%
Contains more OtherOther +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 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 -97.2%
Contains more Poly. FatPolyunsaturated fat +191.2%
Contains more Mono. FatMonounsaturated fat +847.1%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.