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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%

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%

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Falafel
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
17%
Falafel
Minerals Daily Need Coverage Score
72%
Monterey Jack
60%
Falafel

Comparison summary

Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 16.683g)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
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. 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.