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  6. Monterey Jack vs. Heart of palm

Monterey Jack vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between monterey Jack and heart of palm?

  • Monterey Jack is higher in calcium, phosphorus, vitamin B12, and selenium, yet heart of palm is higher in copper, vitamin B6, and potassium.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • The amount of cholesterol in heart of palm is lower.

We used Cheese, monterey and Hearts of palm, raw types in this article.

Infographic

Monterey Jack vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +4044.4%
Contains more PhosphorusPhosphorus +217.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +2129.6%
Contains more IronIron +134.7%
Contains more CopperCopper +1912.5%
Contains more ZincZinc +24.3%
Contains less SodiumSodium -97.7%

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%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +867.7%
Contains more Vitamin B6Vitamin B6 +925.3%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Monterey Jack Heart of palm DV% diff.
Saturated fat 19.066g 0.046g 86%
Calcium 746mg 18mg 73%
Copper 0.032mg 0.644mg 68%
Vitamin B6 0.079mg 0.81mg 56%
Potassium 81mg 1806mg 51%
Fats 30.28g 0.2g 46%
Protein 24.48g 2.7g 44%
Phosphorus 444mg 140mg 43%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.7µg 25%
Sodium 600mg 14mg 25%
Monounsaturated fat 8.751g 0.005g 22%
Vitamin A 198µg 3µg 22%
Vitamin B2 0.39mg 0.18mg 16%
Calories 373kcal 115kcal 13%
Iron 0.72mg 1.69mg 12%
Vitamin C 0mg 8mg 9%
Carbs 0.68g 25.61g 8%
Zinc 3mg 3.73mg 7%
Fiber 0g 1.5g 6%
Polyunsaturated fat 0.899g 0.089g 5%
Vitamin B3 0.093mg 0.9mg 5%
Magnesium 27mg 10mg 4%
Vitamin B5 0.21mg 4%
Vitamin D 0.6µg 0µg 3%
Choline 15.4mg 0mg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin D 22IU 0IU 3%
Folate 18µg 24µg 2%
Vitamin K 2.5µg 0µg 2%
Vitamin E 0.26mg 0.5mg 2%
Net carbs 0.68g 24.11g N/A
Sugar 0.5g 17.16g N/A
Manganese 0.011mg 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%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +806.7%
Contains more FatsFats +15040%
Contains more OtherOther +78.4%
Contains more CarbsCarbs +3666.2%
Contains more WaterWater +69.5%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +174920%
Contains more Poly. FatPolyunsaturated fat +910.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.