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  6. Monterey Jack vs. Arugula

Monterey Jack vs. Arugula — In-Depth Nutrition Comparison

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The main differences between monterey Jack and arugula

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, and vitamin B2, yet arugula is richer in vitamin K and vitamin A.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Arugula contains less cholesterol.

Food types used in this article are Cheese, monterey and Arugula, raw.

Infographic

Monterey Jack vs Arugula 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 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CalciumCalcium +366.3%
Contains more ZincZinc +538.3%
Contains more PhosphorusPhosphorus +753.8%
Contains more SeleniumSelenium +4733.3%
Contains more MagnesiumMagnesium +74.1%
Contains more PotassiumPotassium +355.6%
Contains more IronIron +102.8%
Contains more CopperCopper +137.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +2818.2%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +66.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +353.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B3Vitamin B3 +228%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin KVitamin K +4244%
Contains more FolateFolate +438.9%
~equal in Vitamin B6 ~0.073mg
~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Arugula DV% diff.
Vitamin K 2.5µg 108.6µg 88%
Saturated fat 19.066g 0.086g 86%
Calcium 746mg 160mg 59%
Phosphorus 444mg 52mg 56%
Fats 30.28g 0.66g 46%
Protein 24.48g 2.58g 44%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.3µg 26%
Sodium 600mg 27mg 25%
Zinc 3mg 0.47mg 23%
Vitamin B2 0.39mg 0.086mg 23%
Monounsaturated fat 8.751g 0.049g 22%
Folate 18µg 97µg 20%
Calories 373kcal 25kcal 17%
Vitamin C 0mg 15mg 17%
Manganese 0.011mg 0.321mg 13%
Vitamin A 198µg 119µg 9%
Iron 0.72mg 1.46mg 9%
Potassium 81mg 369mg 8%
Fiber 0g 1.6g 6%
Copper 0.032mg 0.076mg 5%
Vitamin B5 0.21mg 0.437mg 5%
Magnesium 27mg 47mg 5%
Polyunsaturated fat 0.899g 0.319g 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.044mg 2%
Vitamin B3 0.093mg 0.305mg 1%
Carbs 0.68g 3.65g 1%
Vitamin E 0.26mg 0.43mg 1%
Net carbs 0.68g 2.05g N/A
Sugar 0.5g 2.05g N/A
Vitamin B6 0.079mg 0.073mg 0%
Choline 15.4mg 15.3mg 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%

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +848.8%
Contains more FatsFats +4487.9%
Contains more OtherOther +153.6%
Contains more CarbsCarbs +436.8%
Contains more WaterWater +123.6%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +17759.2%
Contains more Poly. FatPolyunsaturated fat +181.8%
Contains less Sat. FatSaturated fat -99.5%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.