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  6. Monterey Jack vs. Broad bean raw

Monterey Jack vs. Broad bean raw — In-Depth Nutrition Comparison

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How are monterey Jack and broad bean raw different?

  • Monterey Jack is richer in calcium, phosphorus, and vitamin B12, while broad bean raw is higher in copper, folate, vitamin K, fiber, and manganese.
  • Monterey Jack covers your daily need for saturated fat, 95% more than broad bean raw.
  • Broad bean raw is lower in cholesterol.
  • Broad bean raw has a higher glycemic index (79) than monterey Jack (27).

Cheese, monterey and Beans, fava, in pod, raw types were used in this article.

Infographic

Monterey Jack vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +1916.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +244.2%
Contains more SeleniumSelenium +1712.5%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +309.9%
Contains more IronIron +115.3%
Contains more CopperCopper +1156.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +5909.1%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin AVitamin A +1064.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +346.2%
Contains more Vitamin B1Vitamin B1 +786.7%
Contains more Vitamin B3Vitamin B3 +2318.3%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +1536%
Contains more FolateFolate +722.2%
~equal in Vitamin B5 ~0.225mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Broad bean raw DV% diff.
Saturated fat 19.066g 0.118g 86%
Calcium 746mg 37mg 71%
Phosphorus 444mg 129mg 45%
Fats 30.28g 0.73g 45%
Copper 0.032mg 0.402mg 41%
Vitamin B12 0.83µg 0µg 35%
Folate 18µg 148µg 33%
Protein 24.48g 7.92g 33%
Vitamin K 2.5µg 40.9µg 32%
Cholesterol 89mg 0mg 30%
Fiber 0g 7.5g 30%
Manganese 0.011mg 0.661mg 28%
Sodium 600mg 25mg 25%
Selenium 14.5µg 0.8µg 25%
Monounsaturated fat 8.751g 0.104g 22%
Vitamin A 198µg 17µg 20%
Zinc 3mg 1mg 18%
Calories 373kcal 88kcal 14%
Vitamin B3 0.093mg 2.249mg 13%
Iron 0.72mg 1.55mg 10%
Vitamin B1 0.015mg 0.133mg 10%
Vitamin B2 0.39mg 0.29mg 8%
Potassium 81mg 332mg 7%
Carbs 0.68g 17.63g 6%
Vitamin E 0.26mg 1.16mg 6%
Vitamin C 0mg 3.7mg 4%
Polyunsaturated fat 0.899g 0.342g 4%
Choline 15.4mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B6 0.079mg 0.104mg 2%
Magnesium 27mg 33mg 1%
Net carbs 0.68g 10.13g N/A
Sugar 0.5g 9.21g N/A
Vitamin B5 0.21mg 0.225mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +209.1%
Contains more FatsFats +4047.9%
Contains more OtherOther +217%
Contains more CarbsCarbs +2492.6%
Contains more WaterWater +77%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +8314.4%
Contains more Poly. FatPolyunsaturated fat +162.9%
Contains less Sat. FatSaturated fat -99.4%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.