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  6. Monterey Jack vs. Chinese cabbage

Monterey Jack vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between monterey Jack and Chinese cabbage

  • Monterey Jack has more calcium, phosphorus, vitamin B12, zinc, and selenium, while Chinese cabbage has more vitamin A, vitamin C, and vitamin K.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • The amount of cholesterol in Chinese cabbage is lower.

The food types used in this comparison are Cheese, monterey and Cabbage, chinese (pak-choi), raw.

Infographic

Monterey Jack vs Chinese 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +610.5%
Contains more CopperCopper +52.4%
Contains more ZincZinc +1478.9%
Contains more PhosphorusPhosphorus +1100%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +211.1%
Contains more IronIron +11.1%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +1345.5%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +457.1%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.6%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +437.6%
Contains more Vitamin B6Vitamin B6 +145.6%
Contains more Vitamin KVitamin K +1720%
Contains more FolateFolate +266.7%

All nutrients comparison - raw data values

Nutrient Monterey Jack Chinese cabbage DV% diff.
Saturated fat 19.066g 0.027g 87%
Calcium 746mg 105mg 64%
Phosphorus 444mg 37mg 58%
Vitamin C 0mg 45mg 50%
Fats 30.28g 0.2g 46%
Protein 24.48g 1.5g 46%
Vitamin K 2.5µg 45.5µg 36%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Zinc 3mg 0.19mg 26%
Selenium 14.5µg 0.5µg 25%
Vitamin B2 0.39mg 0.07mg 25%
Sodium 600mg 65mg 23%
Monounsaturated fat 8.751g 0.015g 22%
Calories 373kcal 13kcal 18%
Folate 18µg 66µg 12%
Vitamin B6 0.079mg 0.194mg 9%
Manganese 0.011mg 0.159mg 6%
Polyunsaturated fat 0.899g 0.096g 5%
Potassium 81mg 252mg 5%
Fiber 0g 1g 4%
Vitamin D 22IU 0IU 3%
Vitamin A 198µg 223µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.093mg 0.5mg 3%
Choline 15.4mg 6.4mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Vitamin B5 0.21mg 0.088mg 2%
Magnesium 27mg 19mg 2%
Carbs 0.68g 2.18g 1%
Copper 0.032mg 0.021mg 1%
Iron 0.72mg 0.8mg 1%
Vitamin E 0.26mg 0.09mg 1%
Net carbs 0.68g 1.18g N/A
Sugar 0.5g 1.18g N/A
Tryptophan 0.315mg 0.015mg 0%
Threonine 0.871mg 0.049mg 0%
Isoleucine 1.519mg 0.085mg 0%
Leucine 2.344mg 0.088mg 0%
Lysine 2.037mg 0.089mg 0%
Methionine 0.641mg 0.009mg 0%
Phenylalanine 1.289mg 0.044mg 0%
Valine 1.635mg 0.066mg 0%
Histidine 0.859mg 0.026mg 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% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1532%
Contains more FatsFats +15040%
Contains more OtherOther +343.8%
Contains more CarbsCarbs +220.6%
Contains more WaterWater +132.4%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +58240%
Contains more Poly. FatPolyunsaturated fat +836.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.