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  6. Mixed nuts vs. Monterey Jack

Mixed nuts vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between mixed nuts and monterey Jack

  • Mixed nuts have more copper, manganese, vitamin E, magnesium, vitamin B3, and selenium; however, monterey Jack has more calcium and vitamin B12.
  • Mixed nuts' daily need coverage for copper is 97% more.
  • Mixed nuts have 185 times more manganese than monterey Jack. Mixed nuts have 2.04mg of manganese, while monterey Jack has 0.011mg.
  • Mixed nuts are lower in saturated fat.

The food varieties used in the comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cheese, monterey.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +748.1%
Contains more PotassiumPotassium +680.2%
Contains more IronIron +262.5%
Contains more CopperCopper +2734.4%
Contains more ZincZinc +12%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +18445.5%
Contains more SeleniumSelenium +133.8%
Contains more CalciumCalcium +537.6%
~equal in Phosphorus ~444mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +2907.7%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B3Vitamin B3 +8189.2%
Contains more Vitamin B5Vitamin B5 +442.9%
Contains more Vitamin B6Vitamin B6 +345.6%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +361.1%
Contains more CholineCholine +237.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +99%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 FatsFats +78.2%
Contains more CarbsCarbs +2995.6%
Contains more ProteinProtein +22.2%
Contains more WaterWater +1871.6%
Contains more OtherOther +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 -54.3%
Contains more Mono. FatMonounsaturated fat +225.5%
Contains more Poly. FatPolyunsaturated fat +1525.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Monterey Jack
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mixed nuts Monterey Jack DV% diff.
Copper 0.907mg 0.032mg 97%
Polyunsaturated fat 14.612g 0.899g 91%
Manganese 2.04mg 0.011mg 88%
Calcium 117mg 746mg 63%
Vitamin E 7.82mg 0.26mg 50%
Monounsaturated fat 28.488g 8.751g 49%
Vitamin B3 7.709mg 0.093mg 48%
Magnesium 229mg 27mg 48%
Saturated fat 8.711g 19.066g 47%
Fats 53.95g 30.28g 36%
Selenium 33.9µg 14.5µg 35%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Fiber 7g 0g 28%
Sodium 5mg 600mg 26%
Iron 2.61mg 0.72mg 24%
Vitamin A 0µg 198µg 22%
Vitamin B6 0.352mg 0.079mg 21%
Vitamin B5 1.14mg 0.21mg 19%
Potassium 632mg 81mg 16%
Folate 83µg 18µg 16%
Vitamin B1 0.189mg 0.015mg 15%
Vitamin B2 0.196mg 0.39mg 15%
Calories 607kcal 373kcal 12%
Protein 20.04g 24.48g 9%
Choline 52mg 15.4mg 7%
Carbs 21.05g 0.68g 7%
Vitamin D 0µg 0.6µg 3%
Zinc 3.36mg 3mg 3%
Vitamin K 5.7µg 2.5µg 3%
Vitamin D 0IU 22IU 3%
Phosphorus 456mg 444mg 2%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 0.68g N/A
Sugar 4.15g 0.5g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.315mg 0%
Threonine 0.703mg 0.871mg 0%
Isoleucine 0.826mg 1.519mg 0%
Leucine 1.656mg 2.344mg 0%
Lysine 0.782mg 2.037mg 0%
Methionine 0.283mg 0.641mg 0%
Phenylalanine 1.182mg 1.289mg 0%
Valine 1.001mg 1.635mg 0%
Histidine 0.572mg 0.859mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
26%
Monterey Jack
Minerals Daily Need Coverage Score
139%
Mixed nuts
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.65g)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 10.355g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 3)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $1)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.