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  6. Monterey Jack vs. Falafel

Monterey Jack vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and falafel

  • Monterey Jack has more calcium, phosphorus, vitamin B12, and selenium; however, falafel is higher in iron, manganese, copper, and folate.
  • Monterey Jack covers your daily need for saturated fat, 83% more than falafel.
  • Falafel has less cholesterol.

These are the specific foods used in this comparison Cheese, monterey and Falafel, home-prepared.

Infographic

Monterey Jack vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +1281.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +131.3%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +622.2%
Contains more IronIron +375%
Contains more CopperCopper +706.3%
Contains less SodiumSodium -51%
Contains more ManganeseManganese +6181.8%

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%
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +873.3%
Contains more Vitamin B3Vitamin B3 +1022.6%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more FolateFolate +416.7%

All nutrients comparison - raw data values

Nutrient Monterey Jack Falafel DV% diff.
Saturated fat 19.066g 2.383g 76%
Calcium 746mg 54mg 69%
Phosphorus 444mg 192mg 36%
Vitamin B12 0.83µg 0µg 35%
Iron 0.72mg 3.42mg 34%
Manganese 0.011mg 0.691mg 30%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 1µg 25%
Copper 0.032mg 0.258mg 25%
Vitamin A 198µg 1µg 22%
Polyunsaturated fat 0.899g 4.16g 22%
Protein 24.48g 13.31g 22%
Folate 18µg 93µg 19%
Fats 30.28g 17.8g 19%
Vitamin B2 0.39mg 0.166mg 17%
Potassium 81mg 585mg 15%
Zinc 3mg 1.5mg 14%
Magnesium 27mg 82mg 13%
Sodium 600mg 294mg 13%
Vitamin B1 0.015mg 0.146mg 11%
Carbs 0.68g 31.84g 10%
Vitamin B3 0.093mg 1.044mg 6%
Vitamin B6 0.079mg 0.125mg 4%
Monounsaturated fat 8.751g 10.171g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 3%
Calories 373kcal 333kcal 2%
Vitamin K 2.5µg 2%
Vitamin B5 0.21mg 0.292mg 2%
Vitamin E 0.26mg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 0.68g 31.84g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.134mg 0%
Threonine 0.871mg 0.492mg 0%
Isoleucine 1.519mg 0.567mg 0%
Leucine 2.344mg 0.944mg 0%
Lysine 2.037mg 0.856mg 0%
Methionine 0.641mg 0.187mg 0%
Phenylalanine 1.289mg 0.707mg 0%
Valine 1.635mg 0.562mg 0%
Histidine 0.859mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +83.9%
Contains more FatsFats +70.1%
Contains more WaterWater +18.5%
Contains more OtherOther +46.1%
Contains more CarbsCarbs +4582.4%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +16.2%
Contains more Poly. FatPolyunsaturated fat +362.7%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.