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Monterey Jack vs. Black gram — In-Depth Nutrition Comparison

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How are monterey Jack and black gram different?

  • Monterey Jack is richer in calcium and vitamin B12, while black gram is higher in copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram covers your daily need for copper, 105% more than monterey Jack.
  • Black gram is lower in cholesterol.
  • Black gram has a higher glycemic index (43) than monterey Jack (27).

Cheese, monterey and Mungo beans, mature seeds, raw types were used in this article.

Infographic

Monterey Jack vs Black gram 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +440.6%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +888.9%
Contains more PotassiumPotassium +1113.6%
Contains more IronIron +951.4%
Contains more CopperCopper +2965.6%
Contains more ZincZinc +11.7%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +13781.8%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B3Vitamin B3 +1455.9%
Contains more Vitamin B5Vitamin B5 +331.4%
Contains more Vitamin B6Vitamin B6 +255.7%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Black gram DV% diff.
Copper 0.032mg 0.981mg 105%
Iron 0.72mg 7.57mg 86%
Saturated fat 19.066g 0.114g 86%
Fiber 0g 18.3g 73%
Manganese 0.011mg 1.527mg 66%
Calcium 746mg 138mg 61%
Magnesium 27mg 267mg 57%
Folate 18µg 216µg 50%
Fats 30.28g 1.64g 44%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Potassium 81mg 983mg 27%
Sodium 600mg 38mg 24%
Vitamin B1 0.015mg 0.273mg 22%
Vitamin A 198µg 1µg 22%
Monounsaturated fat 8.751g 0.085g 22%
Carbs 0.68g 58.99g 19%
Vitamin B6 0.079mg 0.281mg 16%
Vitamin B5 0.21mg 0.906mg 14%
Selenium 14.5µg 8.2µg 11%
Vitamin B2 0.39mg 0.254mg 10%
Phosphorus 444mg 379mg 9%
Vitamin B3 0.093mg 1.447mg 8%
Choline 15.4mg 3%
Vitamin D 0.6µg 0µg 3%
Zinc 3mg 3.35mg 3%
Vitamin D 22IU 0IU 3%
Calories 373kcal 341kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Protein 24.48g 25.21g 1%
Polyunsaturated fat 0.899g 1.071g 1%
Net carbs 0.68g 40.69g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.263mg 0%
Threonine 0.871mg 0.875mg 0%
Isoleucine 1.519mg 1.287mg 0%
Leucine 2.344mg 2.089mg 0%
Lysine 2.037mg 1.674mg 0%
Methionine 0.641mg 0.367mg 0%
Phenylalanine 1.289mg 1.473mg 0%
Valine 1.635mg 1.416mg 0%
Histidine 0.859mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1746.3%
Contains more WaterWater +279.7%
Contains more CarbsCarbs +8575%
~equal in Protein ~25.21g
~equal in Other ~3.36g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +10195.3%
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +19.1%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.