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  6. Monterey Jack vs. Navy bean raw

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

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Differences between monterey Jack and navy bean raw

  • Monterey Jack has more calcium, phosphorus, vitamin B1,2, and selenium, while navy bean raw has more copper, vitamin B1, and folate.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • The amount of cholesterol in navy bean raw is lower.
  • Monterey Jack has a lower glycemic index. The glycemic index of monterey Jack is 27, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Cheese, monterey and Beans, navy, mature seeds, sprouted, raw.

Infographic

Monterey Jack vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +4873.3%
Contains more ZincZinc +237.1%
Contains more PhosphorusPhosphorus +344%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +274.1%
Contains more PotassiumPotassium +279%
Contains more IronIron +168.1%
Contains more CopperCopper +1012.5%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +3609.1%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +1211.8%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more Vitamin B6Vitamin B6 +141.8%
Contains more FolateFolate +633.3%

All nutrients comparison - raw data values

Nutrient Monterey Jack Navy bean raw DV% diff.
Saturated fat 19.066g 0.085g 86%
Calcium 746mg 15mg 73%
Phosphorus 444mg 100mg 49%
Fats 30.28g 0.7g 46%
Protein 24.48g 6.15g 37%
Copper 0.032mg 0.356mg 36%
Vitamin B12 0.83µg 0µg 35%
Vitamin B1 0.015mg 0.39mg 31%
Cholesterol 89mg 0mg 30%
Folate 18µg 132µg 29%
Sodium 600mg 13mg 26%
Selenium 14.5µg 0.6µg 25%
Monounsaturated fat 8.751g 0.052g 22%
Vitamin A 198µg 0µg 22%
Vitamin C 0mg 18.8mg 21%
Zinc 3mg 0.89mg 19%
Magnesium 27mg 101mg 18%
Manganese 0.011mg 0.408mg 17%
Calories 373kcal 67kcal 15%
Iron 0.72mg 1.93mg 15%
Vitamin B2 0.39mg 0.215mg 13%
Vitamin B5 0.21mg 0.825mg 12%
Vitamin B6 0.079mg 0.191mg 9%
Vitamin B3 0.093mg 1.22mg 7%
Potassium 81mg 307mg 7%
Carbs 0.68g 13.05g 4%
Choline 15.4mg 3%
Polyunsaturated fat 0.899g 0.407g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 0.68g 13.05g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.064mg 0%
Threonine 0.871mg 0.258mg 0%
Isoleucine 1.519mg 0.273mg 0%
Leucine 2.344mg 0.442mg 0%
Lysine 2.037mg 0.35mg 0%
Methionine 0.641mg 0.064mg 0%
Phenylalanine 1.289mg 0.31mg 0%
Valine 1.635mg 0.316mg 0%
Histidine 0.859mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +298%
Contains more FatsFats +4225.7%
Contains more OtherOther +273.7%
Contains more CarbsCarbs +1819.1%
Contains more WaterWater +93%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +16728.8%
Contains more Poly. FatPolyunsaturated fat +120.9%
Contains less Sat. FatSaturated fat -99.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.