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  6. Monterey Jack vs. Green beans

Monterey Jack vs. Green beans — In-Depth Nutrition Comparison

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How are monterey Jack and green beans different?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, while green beans are higher in vitamin K.
  • Monterey Jack covers your daily need for saturated fat, 95% more than green beans.
  • Green beans are lower in cholesterol.

Cheese, monterey and Beans, snap, green, cooked, boiled, drained, without salt types were used in this article.

Infographic

Monterey Jack vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1595.5%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +1431%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +80.2%
Contains more CopperCopper +78.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2490.9%
~equal in Iron ~0.65mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +518.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B5Vitamin B5 +183.8%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B3Vitamin B3 +560.2%
Contains more Vitamin KVitamin K +1816%
Contains more FolateFolate +83.3%
~equal in Choline ~16.9mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Green beans DV% diff.
Saturated fat 19.066g 0.064g 86%
Calcium 746mg 44mg 70%
Phosphorus 444mg 29mg 59%
Fats 30.28g 0.28g 46%
Protein 24.48g 1.89g 45%
Vitamin K 2.5µg 47.9µg 38%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.2µg 26%
Sodium 600mg 1mg 26%
Zinc 3mg 0.25mg 25%
Vitamin B2 0.39mg 0.097mg 23%
Monounsaturated fat 8.751g 0.011g 22%
Vitamin A 198µg 32µg 18%
Calories 373kcal 35kcal 17%
Fiber 0g 3.2g 13%
Manganese 0.011mg 0.285mg 12%
Vitamin C 0mg 9.7mg 11%
Polyunsaturated fat 0.899g 0.145g 5%
Vitamin B1 0.015mg 0.074mg 5%
Folate 18µg 33µg 4%
Copper 0.032mg 0.057mg 3%
Vitamin B5 0.21mg 0.074mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 0.093mg 0.614mg 3%
Carbs 0.68g 7.88g 2%
Vitamin B6 0.079mg 0.056mg 2%
Magnesium 27mg 18mg 2%
Potassium 81mg 146mg 2%
Vitamin E 0.26mg 0.46mg 1%
Iron 0.72mg 0.65mg 1%
Net carbs 0.68g 4.68g N/A
Sugar 0.5g 3.63g N/A
Choline 15.4mg 16.9mg 0%
Tryptophan 0.315mg 0.02mg 0%
Threonine 0.871mg 0.082mg 0%
Isoleucine 1.519mg 0.069mg 0%
Leucine 2.344mg 0.116mg 0%
Lysine 2.037mg 0.091mg 0%
Methionine 0.641mg 0.023mg 0%
Phenylalanine 1.289mg 0.069mg 0%
Valine 1.635mg 0.093mg 0%
Histidine 0.859mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1195.2%
Contains more FatsFats +10714.3%
Contains more OtherOther +386.3%
Contains more CarbsCarbs +1058.8%
Contains more WaterWater +117.6%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +79454.5%
Contains more Poly. FatPolyunsaturated fat +520%
Contains less Sat. FatSaturated fat -99.7%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.