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  6. Monterey Jack vs. Dates

Monterey Jack vs. Dates — In-Depth Nutrition Comparison

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Important differences between monterey Jack and dates

  • Monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium; however, dates have more fiber.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • Dates are lower in cholesterol.
  • Dates have a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Cheese, monterey and Dates, deglet noor.

Infographic

Monterey Jack vs Dates 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%
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +1812.8%
Contains more ZincZinc +934.5%
Contains more PhosphorusPhosphorus +616.1%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +709.9%
Contains more IronIron +41.7%
Contains more CopperCopper +543.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2281.8%

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%
Dates
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +490.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B3Vitamin B3 +1269.9%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin B6Vitamin B6 +108.9%
~equal in Vitamin K ~2.7µg
~equal in Folate ~19µg

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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +899.2%
Contains more FatsFats +7664.1%
Contains more WaterWater +99.8%
Contains more OtherOther +121.9%
Contains more CarbsCarbs +10933.8%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +24208.3%
Contains more Poly. FatPolyunsaturated fat +4631.6%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Dates DV% diff.
Saturated fat 19.066g 0.032g 87%
Calcium 746mg 39mg 71%
Phosphorus 444mg 62mg 55%
Fats 30.28g 0.39g 46%
Protein 24.48g 2.45g 44%
Vitamin B12 0.83µg 0µg 35%
Fiber 0g 8g 32%
Cholesterol 89mg 0mg 30%
Sodium 600mg 2mg 26%
Zinc 3mg 0.29mg 25%
Carbs 0.68g 75.03g 25%
Vitamin B2 0.39mg 0.066mg 25%
Fructose 19.56g 24%
Monounsaturated fat 8.751g 0.036g 22%
Vitamin A 198µg 0µg 22%
Selenium 14.5µg 3µg 21%
Copper 0.032mg 0.206mg 19%
Potassium 81mg 656mg 17%
Manganese 0.011mg 0.262mg 11%
Vitamin B5 0.21mg 0.589mg 8%
Vitamin B3 0.093mg 1.274mg 7%
Vitamin B6 0.079mg 0.165mg 7%
Polyunsaturated fat 0.899g 0.019g 6%
Calories 373kcal 282kcal 5%
Magnesium 27mg 43mg 4%
Iron 0.72mg 1.02mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B1 0.015mg 0.052mg 3%
Choline 15.4mg 6.3mg 2%
Vitamin E 0.26mg 0.05mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0.68g 67.03g N/A
Sugar 0.5g 63.35g N/A
Vitamin K 2.5µg 2.7µg 0%
Folate 18µg 19µg 0%
Tryptophan 0.315mg 0.012mg 0%
Threonine 0.871mg 0.043mg 0%
Isoleucine 1.519mg 0.049mg 0%
Leucine 2.344mg 0.084mg 0%
Lysine 2.037mg 0.066mg 0%
Methionine 0.641mg 0.022mg 0%
Phenylalanine 1.289mg 0.05mg 0%
Valine 1.635mg 0.071mg 0%
Histidine 0.859mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Dates
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
12%
Dates
Minerals Daily Need Coverage Score
72%
Monterey Jack
29%
Dates

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 62.85g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 19.034g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2)
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.
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.