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  6. Monterey Jack vs. Almonds

Monterey Jack vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and almonds?

  • Monterey Jack is richer in calcium and vitamin B12, yet almonds are richer in vitamin E, copper, manganese, magnesium, vitamin B2, fiber, and iron.
  • Almonds' daily need coverage for vitamin E is 169% higher.
  • Almonds contain less saturated fat.
  • Almonds have a lower glycemic index than monterey Jack.

We used Cheese, monterey and Nuts, almonds types in this comparison.

Infographic

Monterey Jack vs Almonds 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more CalciumCalcium +177.3%
Contains more SeleniumSelenium +253.7%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +804.9%
Contains more IronIron +415.3%
Contains more CopperCopper +3121.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +19709.1%
~equal in Zinc ~3.12mg
~equal in Phosphorus ~481mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +9757.7%
Contains more Vitamin B1Vitamin B1 +1266.7%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +3790.3%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more Vitamin B6Vitamin B6 +73.4%
Contains more FolateFolate +144.4%
Contains more CholineCholine +238.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +15.7%
Contains more WaterWater +829.9%
Contains more OtherOther +19.9%
Contains more FatsFats +64.9%
Contains more CarbsCarbs +3069.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Mono. FatMonounsaturated fat +260.5%
Contains more Poly. FatPolyunsaturated fat +1271.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monterey Jack Almonds
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 Monterey Jack Almonds DV% diff.
Vitamin E 0.26mg 25.63mg 169%
Copper 0.032mg 1.031mg 111%
Manganese 0.011mg 2.179mg 94%
Polyunsaturated fat 0.899g 12.329g 76%
Saturated fat 19.066g 3.802g 69%
Magnesium 27mg 270mg 58%
Vitamin B2 0.39mg 1.138mg 58%
Monounsaturated fat 8.751g 31.551g 57%
Fiber 0g 12.5g 50%
Calcium 746mg 269mg 48%
Iron 0.72mg 3.71mg 37%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Fats 30.28g 49.93g 30%
Sodium 600mg 1mg 26%
Vitamin B3 0.093mg 3.618mg 22%
Vitamin A 198µg 0µg 22%
Potassium 81mg 733mg 19%
Selenium 14.5µg 4.1µg 19%
Vitamin B1 0.015mg 0.205mg 16%
Calories 373kcal 579kcal 10%
Choline 15.4mg 52.1mg 7%
Protein 24.48g 21.15g 7%
Carbs 0.68g 21.55g 7%
Folate 18µg 44µg 7%
Phosphorus 444mg 481mg 5%
Vitamin B5 0.21mg 0.471mg 5%
Vitamin B6 0.079mg 0.137mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 0µg 2%
Zinc 3mg 3.12mg 1%
Net carbs 0.68g 9.05g N/A
Sugar 0.5g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.315mg 0.211mg 0%
Threonine 0.871mg 0.601mg 0%
Isoleucine 1.519mg 0.751mg 0%
Leucine 2.344mg 1.473mg 0%
Lysine 2.037mg 0.568mg 0%
Methionine 0.641mg 0.157mg 0%
Phenylalanine 1.289mg 1.132mg 0%
Valine 1.635mg 0.855mg 0%
Histidine 0.859mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Almonds
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
26%
Monterey Jack
78%
Almonds
Minerals Daily Need Coverage Score
72%
Monterey Jack
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.85g)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 15.264g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 27)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $1.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.