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  6. Monterey Jack vs. Chard raw

Monterey Jack vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between monterey Jack and chard raw

  • Monterey Jack has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, chard raw has more vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 690% more.
  • Chard raw is lower in cholesterol.

The food varieties used in the comparison are Cheese, monterey and Chard, swiss, raw.

Infographic

Monterey Jack vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +1362.7%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +865.2%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +367.9%
Contains more IronIron +150%
Contains more CopperCopper +459.4%
Contains less SodiumSodium -64.5%
Contains more ManganeseManganese +3227.3%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin EVitamin E +626.9%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +25.3%
Contains more Vitamin KVitamin K +33100%
Contains more CholineCholine +16.9%

All nutrients comparison - raw data values

Nutrient Monterey Jack Chard raw DV% diff.
Vitamin K 2.5µg 830µg 690%
Saturated fat 19.066g 0.03g 87%
Calcium 746mg 51mg 70%
Phosphorus 444mg 46mg 57%
Fats 30.28g 0.2g 46%
Protein 24.48g 1.8g 45%
Vitamin B12 0.83µg 0µg 35%
Vitamin C 0mg 30mg 33%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.9µg 25%
Zinc 3mg 0.36mg 24%
Vitamin B2 0.39mg 0.09mg 23%
Monounsaturated fat 8.751g 0.04g 22%
Calories 373kcal 19kcal 18%
Sodium 600mg 213mg 17%
Copper 0.032mg 0.179mg 16%
Manganese 0.011mg 0.366mg 15%
Iron 0.72mg 1.8mg 14%
Magnesium 27mg 81mg 13%
Vitamin A 198µg 306µg 12%
Vitamin E 0.26mg 1.89mg 11%
Potassium 81mg 379mg 9%
Polyunsaturated fat 0.899g 0.07g 6%
Fiber 0g 1.6g 6%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.093mg 0.4mg 2%
Vitamin B6 0.079mg 0.099mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Folate 18µg 14µg 1%
Vitamin B5 0.21mg 0.172mg 1%
Carbs 0.68g 3.74g 1%
Net carbs 0.68g 2.14g N/A
Sugar 0.5g 1.1g N/A
Choline 15.4mg 18mg 0%
Tryptophan 0.315mg 0.017mg 0%
Threonine 0.871mg 0.083mg 0%
Isoleucine 1.519mg 0.147mg 0%
Leucine 2.344mg 0.13mg 0%
Lysine 2.037mg 0.099mg 0%
Methionine 0.641mg 0.019mg 0%
Phenylalanine 1.289mg 0.11mg 0%
Valine 1.635mg 0.11mg 0%
Histidine 0.859mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1260%
Contains more FatsFats +15040%
Contains more OtherOther +121.9%
Contains more CarbsCarbs +450%
Contains more WaterWater +125.9%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +21777.5%
Contains more Poly. FatPolyunsaturated fat +1184.3%
Contains less Sat. FatSaturated fat -99.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.