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Monterey Jack vs. Grape leaves — In-Depth Nutrition Comparison

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How are monterey Jack and grape leaves different?

  • Monterey Jack is higher in phosphorus, calcium, and vitamin B12; however, grape leaves are richer in vitamin A, manganese, vitamin K, fiber, and copper.
  • Daily need coverage for vitamin A for grape leaves is 535% higher.
  • Grape leaves have less cholesterol.

Cheese, monterey and Grape leaves, raw are the varieties used in this article.

Infographic

Monterey Jack vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more CalciumCalcium +105.5%
Contains more ZincZinc +347.8%
Contains more PhosphorusPhosphorus +387.9%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +251.9%
Contains more PotassiumPotassium +235.8%
Contains more IronIron +265.3%
Contains more CopperCopper +1196.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +25854.5%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +594.9%
Contains more Vitamin EVitamin E +669.2%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +2439.8%
Contains more Vitamin B6Vitamin B6 +406.3%
Contains more Vitamin KVitamin K +4244%
Contains more FolateFolate +361.1%
~equal in Vitamin B2 ~0.354mg
~equal in Vitamin B5 ~0.231mg

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +337.1%
Contains more FatsFats +1328.3%
Contains more OtherOther +115.2%
Contains more CarbsCarbs +2445.6%
Contains more WaterWater +78.8%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +10703.7%
Contains less Sat. FatSaturated fat -98.2%
Contains more Poly. FatPolyunsaturated fat +18.5%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Grape leaves DV% diff.
Vitamin A 198µg 1376µg 131%
Manganese 0.011mg 2.855mg 124%
Vitamin K 2.5µg 108.6µg 88%
Saturated fat 19.066g 0.336g 85%
Phosphorus 444mg 91mg 50%
Fiber 0g 11g 44%
Fats 30.28g 2.12g 43%
Copper 0.032mg 0.415mg 43%
Protein 24.48g 5.6g 38%
Calcium 746mg 363mg 38%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Sodium 600mg 9mg 26%
Vitamin B6 0.079mg 0.4mg 25%
Selenium 14.5µg 0.9µg 25%
Iron 0.72mg 2.63mg 24%
Monounsaturated fat 8.751g 0.081g 22%
Zinc 3mg 0.67mg 21%
Magnesium 27mg 95mg 16%
Folate 18µg 83µg 16%
Vitamin B3 0.093mg 2.362mg 14%
Calories 373kcal 93kcal 14%
Vitamin C 0mg 11.1mg 12%
Vitamin E 0.26mg 2mg 12%
Potassium 81mg 272mg 6%
Carbs 0.68g 17.31g 6%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.39mg 0.354mg 3%
Vitamin B1 0.015mg 0.04mg 2%
Polyunsaturated fat 0.899g 1.065g 1%
Net carbs 0.68g 6.31g N/A
Sugar 0.5g 6.3g N/A
Vitamin B5 0.21mg 0.231mg 0%
Choline 15.4mg 12.8mg 0%
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 Grape leaves
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
86%
Grape leaves
Minerals Daily Need Coverage Score
72%
Monterey Jack
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 5.8g)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 18.73g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 27)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $1.2)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
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.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.