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  6. Monterey Jack vs. Broccoli

Monterey Jack vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between monterey Jack and broccoli

  • Monterey Jack has more calcium, phosphorus, vitamin B12, zinc, and selenium; however, broccoli is higher in vitamin C and vitamin K.
  • Broccoli covers your daily vitamin C needs 99% more than monterey Jack.
  • Broccoli has less cholesterol.

Food varieties used in this article are Cheese, monterey and Broccoli, raw.

Infographic

Monterey Jack vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1487.2%
Contains more ZincZinc +631.7%
Contains more PhosphorusPhosphorus +572.7%
Contains more SeleniumSelenium +480%
Contains more PotassiumPotassium +290.1%
Contains more CopperCopper +53.1%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +1809.1%
~equal in Iron ~0.73mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +538.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B3Vitamin B3 +587.1%
Contains more Vitamin B5Vitamin B5 +172.9%
Contains more Vitamin B6Vitamin B6 +121.5%
Contains more Vitamin KVitamin K +3964%
Contains more FolateFolate +250%
Contains more CholineCholine +21.4%

All nutrients comparison - raw data values

Nutrient Monterey Jack Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Saturated fat 19.066g 0.039g 86%
Vitamin K 2.5µg 101.6µg 83%
Calcium 746mg 47mg 70%
Phosphorus 444mg 66mg 54%
Fats 30.28g 0.37g 46%
Protein 24.48g 2.82g 43%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Sodium 600mg 33mg 25%
Zinc 3mg 0.41mg 24%
Selenium 14.5µg 2.5µg 22%
Monounsaturated fat 8.751g 0.011g 22%
Vitamin B2 0.39mg 0.117mg 21%
Vitamin A 198µg 31µg 19%
Calories 373kcal 34kcal 17%
Folate 18µg 63µg 11%
Fiber 0g 2.6g 10%
Manganese 0.011mg 0.21mg 9%
Potassium 81mg 316mg 7%
Vitamin B5 0.21mg 0.573mg 7%
Vitamin B6 0.079mg 0.175mg 7%
Polyunsaturated fat 0.899g 0.038g 6%
Vitamin B1 0.015mg 0.071mg 5%
Vitamin D 22IU 0IU 3%
Vitamin E 0.26mg 0.78mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.093mg 0.639mg 3%
Carbs 0.68g 6.64g 2%
Copper 0.032mg 0.049mg 2%
Magnesium 27mg 21mg 1%
Choline 15.4mg 18.7mg 1%
Fructose 0.68g 1%
Net carbs 0.68g 4.04g N/A
Iron 0.72mg 0.73mg 0%
Sugar 0.5g 1.7g N/A
Tryptophan 0.315mg 0.033mg 0%
Threonine 0.871mg 0.088mg 0%
Isoleucine 1.519mg 0.079mg 0%
Leucine 2.344mg 0.129mg 0%
Lysine 2.037mg 0.135mg 0%
Methionine 0.641mg 0.038mg 0%
Phenylalanine 1.289mg 0.117mg 0%
Valine 1.635mg 0.125mg 0%
Histidine 0.859mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +768.1%
Contains more FatsFats +8083.8%
Contains more OtherOther +308%
Contains more CarbsCarbs +876.5%
Contains more WaterWater +117.8%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +79454.5%
Contains more Poly. FatPolyunsaturated fat +2265.8%
Contains less Sat. FatSaturated fat -99.8%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.