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Monterey Jack vs. Basil — In-Depth Nutrition Comparison

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How are monterey Jack and basil different?

  • Monterey Jack is higher in calcium, phosphorus, and vitamin B12; however, basil is richer in vitamin K, vitamin A, manganese, copper, and iron.
  • Daily need coverage for vitamin K for basil is 344% higher.
  • Basil has less cholesterol.
  • Monterey Jack has a lower glycemic index (27) than basil (70).

Cheese, monterey and Basil, fresh are the varieties used in this article.

Infographic

Monterey Jack vs Basil 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%
Basil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more CalciumCalcium +321.5%
Contains more ZincZinc +270.4%
Contains more PhosphorusPhosphorus +692.9%
Contains more SeleniumSelenium +4733.3%
Contains more MagnesiumMagnesium +137%
Contains more PotassiumPotassium +264.2%
Contains more IronIron +340.3%
Contains more CopperCopper +1103.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +10336.4%

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%
Basil
8
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +413.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +207.7%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +869.9%
Contains more Vitamin B6Vitamin B6 +96.2%
Contains more Vitamin KVitamin K +16492%
Contains more FolateFolate +277.8%
~equal in Vitamin B5 ~0.209mg

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
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +677.1%
Contains more FatsFats +4631.3%
Contains more OtherOther +136.7%
Contains more CarbsCarbs +289.7%
Contains more WaterWater +124.5%

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
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +9844.3%
Contains more Poly. FatPolyunsaturated fat +131.1%
Contains less Sat. FatSaturated fat -99.8%

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 Basil
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Basil DV% diff.
Vitamin K 2.5µg 414.8µg 344%
Saturated fat 19.066g 0.041g 86%
Calcium 746mg 177mg 57%
Phosphorus 444mg 56mg 55%
Manganese 0.011mg 1.148mg 49%
Fats 30.28g 0.64g 46%
Protein 24.48g 3.15g 43%
Copper 0.032mg 0.385mg 39%
Vitamin B12 0.83µg 0µg 35%
Iron 0.72mg 3.17mg 31%
Cholesterol 89mg 0mg 30%
Sodium 600mg 4mg 26%
Selenium 14.5µg 0.3µg 26%
Vitamin B2 0.39mg 0.076mg 24%
Monounsaturated fat 8.751g 0.088g 22%
Vitamin C 0mg 18mg 20%
Zinc 3mg 0.81mg 20%
Calories 373kcal 23kcal 18%
Folate 18µg 68µg 13%
Magnesium 27mg 64mg 9%
Vitamin A 198µg 264µg 7%
Fiber 0g 1.6g 6%
Potassium 81mg 295mg 6%
Vitamin B6 0.079mg 0.155mg 6%
Vitamin B3 0.093mg 0.902mg 5%
Vitamin E 0.26mg 0.8mg 4%
Vitamin D 0.6µg 0µg 3%
Polyunsaturated fat 0.899g 0.389g 3%
Vitamin D 22IU 0IU 3%
Vitamin B1 0.015mg 0.034mg 2%
Carbs 0.68g 2.65g 1%
Choline 15.4mg 11.4mg 1%
Net carbs 0.68g 1.05g N/A
Sugar 0.5g 0.3g N/A
Vitamin B5 0.21mg 0.209mg 0%
Tryptophan 0.315mg 0.039mg 0%
Threonine 0.871mg 0.104mg 0%
Isoleucine 1.519mg 0.104mg 0%
Leucine 2.344mg 0.191mg 0%
Lysine 2.037mg 0.11mg 0%
Methionine 0.641mg 0.036mg 0%
Phenylalanine 1.289mg 0.13mg 0%
Valine 1.635mg 0.127mg 0%
Histidine 0.859mg 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Basil
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
104%
Basil
Minerals Daily Need Coverage Score
72%
Monterey Jack
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 19.025g)
Which food is cheaper?
Basil
Basil is cheaper (difference - $1.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.