Monterey Jack vs. Rapini — In-Depth Nutrition Comparison
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Differences between Monterey Jack and Rapini
- Monterey Jack has more Calcium, Phosphorus, Vitamin B12, Selenium, and Zinc, while Rapini has more Vitamin K, and Vitamin C.
- Rapini's daily need coverage for Vitamin K is 185% higher.
- The amount of Cholesterol in Rapini is lower.
The food types used in this comparison are Cheese, monterey and Broccoli raab, raw.
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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.
Contains
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Calcium
+590.7%
Contains
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Magnesium
+22.7%
Contains
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Phosphorus
+508.2%
Contains
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Zinc
+289.6%
Contains
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Selenium
+1350%
Contains
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Iron
+197.2%
Contains
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Potassium
+142%
Contains
less
Sodium
-94.5%
Contains
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Copper
+31.3%
Contains
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Manganese
+3490.9%
Contains
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Calcium
+590.7%
Contains
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Magnesium
+22.7%
Contains
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Phosphorus
+508.2%
Contains
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Zinc
+289.6%
Contains
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Selenium
+1350%
Contains
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Iron
+197.2%
Contains
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Potassium
+142%
Contains
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Sodium
-94.5%
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Copper
+31.3%
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Manganese
+3490.9%
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.
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Contains
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Vitamin D
+∞%
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Vitamin B2
+202.3%
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Vitamin B12
+∞%
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Vitamin A
+241%
Contains
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Vitamin E
+523.1%
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Vitamin C
+∞%
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Vitamin B1
+980%
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Vitamin B3
+1212.9%
Contains
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Vitamin B5
+53.3%
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Vitamin B6
+116.5%
Contains
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Folate
+361.1%
Contains
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Vitamin K
+8860%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+202.3%
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Vitamin B12
+∞%
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Vitamin A
+241%
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Vitamin E
+523.1%
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Vitamin C
+∞%
Contains
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Vitamin B1
+980%
Contains
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Vitamin B3
+1212.9%
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Vitamin B5
+53.3%
Contains
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Vitamin B6
+116.5%
Contains
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Folate
+361.1%
Contains
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Vitamin K
+8860%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+672.2%
Contains
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Fats
+6079.6%
Contains
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Other
+277.7%
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Carbs
+319.1%
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Water
+125.7%
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Contains
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Protein
+672.2%
Contains
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Fats
+6079.6%
Contains
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Other
+277.7%
Contains
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Carbs
+319.1%
Contains
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Water
+125.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+33557.7%
Contains
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Polyunsaturated fat
+591.5%
Contains
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Saturated Fat
-99.7%
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
Contains
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Monounsaturated Fat
+33557.7%
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Polyunsaturated fat
+591.5%
Contains
less
Saturated Fat
-99.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.68g | 0.15g |
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| Protein | 24.48g | 3.17g |
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| Fats | 30.28g | 0.49g |
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| Carbs | 0.68g | 2.85g |
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| Calories | 373kcal | 22kcal |
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| Fructose | 0.17g |
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| Sugar | 0.5g | 0.38g |
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| Fiber | 0g | 2.7g |
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| Calcium | 746mg | 108mg |
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| Iron | 0.72mg | 2.14mg |
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| Magnesium | 27mg | 22mg |
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| Phosphorus | 444mg | 73mg |
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| Potassium | 81mg | 196mg |
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| Sodium | 600mg | 33mg |
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| Zinc | 3mg | 0.77mg |
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| Copper | 0.032mg | 0.042mg |
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| Manganese | 0.011mg | 0.395mg |
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| Selenium | 14.5µg | 1µg |
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| Vitamin A | 769IU | 2622IU |
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| Vitamin A RAE | 198µg | 131µg |
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| Vitamin E | 0.26mg | 1.62mg |
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| Vitamin D | 22IU | 0IU |
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| Vitamin D | 0.6µg | 0µg |
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| Vitamin C | 0mg | 20.2mg |
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| Vitamin B1 | 0.015mg | 0.162mg |
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| Vitamin B2 | 0.39mg | 0.129mg |
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| Vitamin B3 | 0.093mg | 1.221mg |
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| Vitamin B5 | 0.21mg | 0.322mg |
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| Vitamin B6 | 0.079mg | 0.171mg |
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| Folate | 18µg | 83µg |
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| Vitamin B12 | 0.83µg | 0µg |
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| Vitamin K | 2.5µg | 224µg |
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| Tryptophan | 0.315mg | 0.043mg |
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| Threonine | 0.871mg | 0.106mg |
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| Isoleucine | 1.519mg | 0.104mg |
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| Leucine | 2.344mg | 0.17mg |
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| Lysine | 2.037mg | 0.198mg |
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| Methionine | 0.641mg | 0.048mg |
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| Phenylalanine | 1.289mg | 0.128mg |
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| Valine | 1.635mg | 0.153mg |
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| Histidine | 0.859mg | 0.066mg |
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| Cholesterol | 89mg | 0mg |
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| Saturated Fat | 19.066g | 0.05g |
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| Monounsaturated Fat | 8.751g | 0.026g |
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| Polyunsaturated fat | 0.899g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
86%
Minerals Daily Need Coverage Score
72%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 567mg)
Which food is lower in Cholesterol?
Rapini is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 19.016g)
Which food is cheaper?
Rapini is cheaper (difference - $3.6)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.