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Monterey Jack vs. Plum — In-Depth Nutrition Comparison

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The main differences between monterey Jack and plums

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium, yet plums are richer in vitamin C.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Plums contain less cholesterol.
  • Monterey Jack has a lower glycemic index than plums.

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

Infographic

Monterey Jack vs Plum 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%
Plum
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +12333.3%
Contains more IronIron +323.5%
Contains more ZincZinc +2900%
Contains more PhosphorusPhosphorus +2675%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +93.8%
Contains more CopperCopper +78.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +372.7%

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%
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +1064.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +172.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +260%
Contains more CholineCholine +710.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B3Vitamin B3 +348.4%
Contains more Vitamin KVitamin K +156%
~equal in Vitamin E ~0.26mg

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
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +3397.1%
Contains more FatsFats +10714.3%
Contains more OtherOther +859.5%
Contains more CarbsCarbs +1579.4%
Contains more WaterWater +112.7%

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
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +6430.6%
Contains more Poly. FatPolyunsaturated fat +1943.2%
Contains less Sat. FatSaturated fat -99.9%

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 Plum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Plum DV% diff.
Saturated fat 19.066g 0.017g 87%
Calcium 746mg 6mg 74%
Phosphorus 444mg 16mg 61%
Protein 24.48g 0.7g 48%
Fats 30.28g 0.28g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.026mg 28%
Selenium 14.5µg 0µg 26%
Zinc 3mg 0.1mg 26%
Sodium 600mg 0mg 26%
Monounsaturated fat 8.751g 0.134g 22%
Vitamin A 198µg 17µg 20%
Calories 373kcal 46kcal 16%
Vitamin C 0mg 9.5mg 11%
Iron 0.72mg 0.17mg 7%
Polyunsaturated fat 0.899g 0.044g 6%
Fiber 0g 1.4g 6%
Magnesium 27mg 7mg 5%
Fructose 3.07g 4%
Vitamin B6 0.079mg 0.029mg 4%
Carbs 0.68g 11.42g 4%
Folate 18µg 5µg 3%
Copper 0.032mg 0.057mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin K 2.5µg 6.4µg 3%
Vitamin B3 0.093mg 0.417mg 2%
Vitamin B5 0.21mg 0.135mg 2%
Manganese 0.011mg 0.052mg 2%
Choline 15.4mg 1.9mg 2%
Potassium 81mg 157mg 2%
Vitamin B1 0.015mg 0.028mg 1%
Net carbs 0.68g 10.02g N/A
Sugar 0.5g 9.92g N/A
Vitamin E 0.26mg 0.26mg 0%
Tryptophan 0.315mg 0.009mg 0%
Threonine 0.871mg 0.01mg 0%
Isoleucine 1.519mg 0.014mg 0%
Leucine 2.344mg 0.015mg 0%
Lysine 2.037mg 0.016mg 0%
Methionine 0.641mg 0.008mg 0%
Phenylalanine 1.289mg 0.014mg 0%
Valine 1.635mg 0.016mg 0%
Histidine 0.859mg 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Plum
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
8%
Plum
Minerals Daily Need Coverage Score
72%
Monterey Jack
6%
Plum

Comparison summary

Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 19.049g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $3.5)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 9.42g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.