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  6. Monterey Jack vs. Cabbage

Monterey Jack vs. Cabbage — In-Depth Nutrition Comparison

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The main differences between monterey Jack and cabbage

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, yet cabbage is richer in vitamin K and vitamin C.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Cabbage contains less cholesterol.

Food types used in this article are Cheese, monterey and Cabbage, raw.

Infographic

Monterey Jack vs Cabbage 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +1765%
Contains more IronIron +53.2%
Contains more CopperCopper +68.4%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1607.7%
Contains more SeleniumSelenium +4733.3%
Contains more PotassiumPotassium +109.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +1354.5%

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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin AVitamin A +3860%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +875%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +306.7%
Contains more Vitamin B3Vitamin B3 +151.6%
Contains more Vitamin B6Vitamin B6 +57%
Contains more Vitamin KVitamin K +2940%
Contains more FolateFolate +138.9%
~equal in Vitamin B5 ~0.212mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Cabbage DV% diff.
Saturated fat 19.066g 0.034g 87%
Calcium 746mg 40mg 71%
Vitamin K 2.5µg 76µg 61%
Phosphorus 444mg 26mg 60%
Fats 30.28g 0.1g 46%
Protein 24.48g 1.28g 46%
Vitamin C 0mg 36.6mg 41%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.04mg 27%
Selenium 14.5µg 0.3µg 26%
Zinc 3mg 0.18mg 26%
Sodium 600mg 18mg 25%
Monounsaturated fat 8.751g 0.017g 22%
Vitamin A 198µg 5µg 21%
Calories 373kcal 25kcal 17%
Fiber 0g 2.5g 10%
Folate 18µg 43µg 6%
Polyunsaturated fat 0.899g 0.017g 6%
Manganese 0.011mg 0.16mg 6%
Magnesium 27mg 12mg 4%
Vitamin B1 0.015mg 0.061mg 4%
Vitamin D 0.6µg 0µg 3%
Iron 0.72mg 0.47mg 3%
Potassium 81mg 170mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B6 0.079mg 0.124mg 3%
Carbs 0.68g 5.8g 2%
Fructose 1.45g 2%
Vitamin B3 0.093mg 0.234mg 1%
Choline 15.4mg 10.7mg 1%
Vitamin E 0.26mg 0.15mg 1%
Copper 0.032mg 0.019mg 1%
Net carbs 0.68g 3.3g N/A
Sugar 0.5g 3.2g N/A
Vitamin B5 0.21mg 0.212mg 0%
Tryptophan 0.315mg 0.011mg 0%
Threonine 0.871mg 0.035mg 0%
Isoleucine 1.519mg 0.03mg 0%
Leucine 2.344mg 0.041mg 0%
Lysine 2.037mg 0.044mg 0%
Methionine 0.641mg 0.012mg 0%
Phenylalanine 1.289mg 0.032mg 0%
Valine 1.635mg 0.042mg 0%
Histidine 0.859mg 0.022mg 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% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +1812.5%
Contains more FatsFats +30180%
Contains more OtherOther +454.7%
Contains more CarbsCarbs +752.9%
Contains more WaterWater +124.8%

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +51376.5%
Contains more Poly. FatPolyunsaturated fat +5188.2%
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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.