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  6. Millet raw vs. Monterey Jack

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

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What are the main differences between millet raw and monterey Jack?

  • Millet raw is richer in copper, manganese, fiber, vitamin B1, vitamin B3, and iron, yet monterey Jack is richer in calcium and vitamin B12.
  • Monterey Jack's daily need coverage for saturated fat is 92% higher.
  • Millet raw contains less saturated fat.
  • Monterey Jack has a lower glycemic index than millet raw.

We used Millet, raw and Cheese, monterey types in this comparison.

Infographic

Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +322.2%
Contains more PotassiumPotassium +140.7%
Contains more IronIron +318.1%
Contains more CopperCopper +2243.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +14736.4%
Contains more CalciumCalcium +9225%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +55.8%
Contains more SeleniumSelenium +437%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 +2706.7%
Contains more Vitamin B3Vitamin B3 +4975.3%
Contains more Vitamin B5Vitamin B5 +303.8%
Contains more Vitamin B6Vitamin B6 +386.1%
Contains more FolateFolate +372.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +177.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Millet raw Monterey Jack DV% diff.
Saturated fat 0.723g 19.066g 83%
Copper 0.75mg 0.032mg 80%
Calcium 8mg 746mg 74%
Manganese 1.632mg 0.011mg 70%
Fats 4.22g 30.28g 40%
Vitamin B12 0µg 0.83µg 35%
Fiber 8.5g 0g 34%
Vitamin B1 0.421mg 0.015mg 34%
Cholesterol 0mg 89mg 30%
Vitamin B3 4.72mg 0.093mg 29%
Iron 3.01mg 0.72mg 29%
Protein 11.02g 24.48g 27%
Sodium 5mg 600mg 26%
Carbs 72.85g 0.68g 24%
Vitamin B6 0.384mg 0.079mg 23%
Phosphorus 285mg 444mg 23%
Vitamin A 0µg 198µg 22%
Selenium 2.7µg 14.5µg 21%
Magnesium 114mg 27mg 21%
Monounsaturated fat 0.773g 8.751g 20%
Folate 85µg 18µg 17%
Vitamin B5 0.848mg 0.21mg 13%
Zinc 1.68mg 3mg 12%
Vitamin B2 0.29mg 0.39mg 8%
Polyunsaturated fat 2.134g 0.899g 8%
Vitamin D 0µg 0.6µg 3%
Potassium 195mg 81mg 3%
Vitamin D 0IU 22IU 3%
Choline 15.4mg 3%
Vitamin E 0.05mg 0.26mg 1%
Vitamin K 0.9µg 2.5µg 1%
Calories 378kcal 373kcal 0%
Net carbs 64.35g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.119mg 0.315mg 0%
Threonine 0.353mg 0.871mg 0%
Isoleucine 0.465mg 1.519mg 0%
Leucine 1.4mg 2.344mg 0%
Lysine 0.212mg 2.037mg 0%
Methionine 0.221mg 0.641mg 0%
Phenylalanine 0.58mg 1.289mg 0%
Valine 0.578mg 1.635mg 0%
Histidine 0.236mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +10613.2%
Contains more ProteinProtein +122.1%
Contains more FatsFats +617.5%
Contains more WaterWater +373%
~equal in Other ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -96.2%
Contains more Poly. FatPolyunsaturated fat +137.4%
Contains more Mono. FatMonounsaturated fat +1032.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.