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Monterey Jack vs. Cardamom — In-Depth Nutrition Comparison

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Differences between monterey Jack and cardamom

  • Monterey Jack has more phosphorus, calcium, and vitamin B12, while cardamom has more manganese, iron, fiber, magnesium, zinc, and copper.
  • Cardamom's daily need coverage for manganese is 1217% higher.
  • The amount of saturated fat in cardamom is lower.
  • Cardamom has a lower glycemic index. The glycemic index of cardamom is 0, while the glycemic index of monterey Jack is 27.

The food types used in this comparison are Cheese, monterey and Spices, cardamom.

Infographic

Monterey Jack vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more CalciumCalcium +94.8%
Contains more PhosphorusPhosphorus +149.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +748.1%
Contains more PotassiumPotassium +1281.5%
Contains more IronIron +1840.3%
Contains more CopperCopper +1096.9%
Contains more ZincZinc +149%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +254445.5%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin B3Vitamin B3 +1084.9%
Contains more Vitamin B6Vitamin B6 +191.1%

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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +127.5%
Contains more FatsFats +351.9%
Contains more WaterWater +395.3%
Contains more CarbsCarbs +9969.1%
Contains more OtherOther +63.1%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +905.9%
Contains more Poly. FatPolyunsaturated fat +109.1%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monterey Jack Cardamom
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Cardamom DV% diff.
Manganese 0.011mg 28mg 1217%
Iron 0.72mg 13.97mg 166%
Fiber 0g 28g 112%
Saturated fat 19.066g 0.68g 84%
Magnesium 27mg 229mg 48%
Zinc 3mg 7.47mg 41%
Copper 0.032mg 0.383mg 39%
Phosphorus 444mg 178mg 38%
Fats 30.28g 6.7g 36%
Calcium 746mg 383mg 36%
Vitamin B12 0.83µg 0µg 35%
Potassium 81mg 1119mg 31%
Cholesterol 89mg 0mg 30%
Protein 24.48g 10.76g 27%
Selenium 14.5µg 26%
Sodium 600mg 18mg 25%
Carbs 0.68g 68.47g 23%
Vitamin C 0mg 21mg 23%
Vitamin A 198µg 0µg 22%
Monounsaturated fat 8.751g 0.87g 20%
Vitamin B2 0.39mg 0.182mg 16%
Vitamin B1 0.015mg 0.198mg 15%
Vitamin B6 0.079mg 0.23mg 12%
Vitamin B3 0.093mg 1.102mg 6%
Folate 18µg 5%
Vitamin B5 0.21mg 4%
Choline 15.4mg 3%
Polyunsaturated fat 0.899g 0.43g 3%
Calories 373kcal 311kcal 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 0.68g 40.47g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Monterey Jack
18%
Cardamom
Minerals Daily Need Coverage Score
72%
Monterey Jack
496%
Cardamom

Comparison summary

Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $1)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 582mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 18.386g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
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.

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.