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

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The main differences between monterey Jack and chinese broccoli

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

Food types used in this article are Cheese, monterey and Broccoli, chinese, cooked.

Infographic

Monterey Jack vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +646%
Contains more IronIron +28.6%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +982.9%
Contains more SeleniumSelenium +1015.4%
Contains more PotassiumPotassium +222.2%
Contains more CopperCopper +90.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +2300%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +141.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +167.1%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B3Vitamin B3 +369.9%
Contains more Vitamin KVitamin K +3292%
Contains more FolateFolate +450%
Contains more CholineCholine +64.3%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2047.4%
Contains more FatsFats +4105.6%
Contains more OtherOther +349.4%
Contains more CarbsCarbs +460.3%
Contains more WaterWater +128.1%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +17402%
Contains more Poly. FatPolyunsaturated fat +172.4%
Contains less Sat. FatSaturated fat -99.4%

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 Chinese broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Chinese broccoli DV% diff.
Saturated fat 19.066g 0.11g 86%
Vitamin K 2.5µg 84.8µg 69%
Calcium 746mg 100mg 65%
Phosphorus 444mg 41mg 58%
Protein 24.48g 1.14g 47%
Fats 30.28g 0.72g 45%
Vitamin B12 0.83µg 0µg 35%
Vitamin C 0mg 28.2mg 31%
Cholesterol 89mg 0mg 30%
Sodium 600mg 7mg 26%
Selenium 14.5µg 1.3µg 24%
Zinc 3mg 0.39mg 24%
Monounsaturated fat 8.751g 0.05g 22%
Folate 18µg 99µg 20%
Vitamin B2 0.39mg 0.146mg 19%
Calories 373kcal 22kcal 18%
Vitamin A 198µg 82µg 13%
Manganese 0.011mg 0.264mg 11%
Fiber 0g 2.5g 10%
Vitamin B1 0.015mg 0.095mg 7%
Potassium 81mg 261mg 5%
Polyunsaturated fat 0.899g 0.33g 4%
Copper 0.032mg 0.061mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Iron 0.72mg 0.56mg 2%
Vitamin B3 0.093mg 0.437mg 2%
Choline 15.4mg 25.3mg 2%
Magnesium 27mg 18mg 2%
Carbs 0.68g 3.81g 1%
Vitamin E 0.26mg 0.48mg 1%
Vitamin B6 0.079mg 0.07mg 1%
Vitamin B5 0.21mg 0.159mg 1%
Net carbs 0.68g 1.31g N/A
Sugar 0.5g 0.84g 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 Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
72%
Monterey Jack
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 18.956g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $4)
Which food is richer in vitamins?
?
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.