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  6. Monterey Jack vs. Avocado

Monterey Jack vs. Avocado — In-Depth Nutrition Comparison

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Important differences between monterey Jack and avocadoes

  • Monterey Jack has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, avocadoes have more fiber and vitamin B5.
  • Monterey Jack's daily need coverage for saturated fat is 85% more.
  • Avocadoes are lower in cholesterol.
  • Avocadoes have a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Cheese, monterey and Avocados, raw, all commercial varieties.

Infographic

Monterey Jack vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +6116.7%
Contains more IronIron +30.9%
Contains more ZincZinc +368.8%
Contains more PhosphorusPhosphorus +753.8%
Contains more SeleniumSelenium +3525%
Contains more PotassiumPotassium +498.8%
Contains more CopperCopper +493.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1190.9%
~equal in Magnesium ~29mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +696.2%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B3Vitamin B3 +1768.8%
Contains more Vitamin B5Vitamin B5 +561.4%
Contains more Vitamin B6Vitamin B6 +225.3%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +350%
~equal in Choline ~14.2mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Avocado DV% diff.
Saturated fat 19.066g 2.126g 77%
Calcium 746mg 12mg 73%
Phosphorus 444mg 52mg 56%
Protein 24.48g 2g 45%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Fiber 0g 6.7g 27%
Selenium 14.5µg 0.4µg 26%
Sodium 600mg 7mg 26%
Vitamin B5 0.21mg 1.389mg 24%
Fats 30.28g 14.66g 24%
Vitamin A 198µg 7µg 21%
Zinc 3mg 0.64mg 21%
Vitamin B2 0.39mg 0.13mg 20%
Copper 0.032mg 0.19mg 18%
Folate 18µg 81µg 16%
Vitamin K 2.5µg 21µg 15%
Vitamin B6 0.079mg 0.257mg 14%
Potassium 81mg 485mg 12%
Vitamin E 0.26mg 2.07mg 12%
Vitamin C 0mg 10mg 11%
Calories 373kcal 160kcal 11%
Vitamin B3 0.093mg 1.738mg 10%
Polyunsaturated fat 0.899g 1.816g 6%
Manganese 0.011mg 0.142mg 6%
Vitamin B1 0.015mg 0.067mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Carbs 0.68g 8.53g 3%
Monounsaturated fat 8.751g 9.799g 3%
Iron 0.72mg 0.55mg 2%
Net carbs 0.68g 1.83g N/A
Magnesium 27mg 29mg 0%
Sugar 0.5g 0.66g N/A
Starch 0.11g 0%
Choline 15.4mg 14.2mg 0%
Tryptophan 0.315mg 0.025mg 0%
Threonine 0.871mg 0.073mg 0%
Isoleucine 1.519mg 0.084mg 0%
Leucine 2.344mg 0.143mg 0%
Lysine 2.037mg 0.132mg 0%
Methionine 0.641mg 0.038mg 0%
Phenylalanine 1.289mg 0.097mg 0%
Valine 1.635mg 0.107mg 0%
Histidine 0.859mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1124%
Contains more FatsFats +106.5%
Contains more OtherOther +124.7%
Contains more CarbsCarbs +1154.4%
Contains more WaterWater +78.6%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +12%
Contains more Poly. FatPolyunsaturated fat +102%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.