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Monterey Jack vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Differences between monterey Jack and jerusalem artichoke

  • Monterey Jack has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium, while jerusalem artichoke has more iron.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • The amount of saturated fat in jerusalem artichoke is lower.

The food types used in this comparison are Cheese, monterey and Jerusalem-artichokes, raw.

Infographic

Monterey Jack vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +5228.6%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +469.2%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +429.6%
Contains more IronIron +372.2%
Contains more CopperCopper +337.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +445.5%

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +38.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B3Vitamin B3 +1297.8%
Contains more Vitamin B5Vitamin B5 +89%
Contains more CholineCholine +94.8%
~equal in Vitamin B6 ~0.077mg

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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +1124%
Contains more FatsFats +302700%
Contains more OtherOther +39.8%
Contains more CarbsCarbs +2464.7%
Contains more WaterWater +90.2%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +218675%
Contains more Poly. FatPolyunsaturated fat +89800%
Contains less Sat. FatSaturated fat -100%

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 Jerusalem artichoke
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 Jerusalem artichoke DV% diff.
Saturated fat 19.066g 0g 87%
Calcium 746mg 14mg 73%
Phosphorus 444mg 78mg 52%
Fats 30.28g 0.01g 47%
Protein 24.48g 2g 45%
Vitamin B12 0.83µg 0µg 35%
Iron 0.72mg 3.4mg 34%
Cholesterol 89mg 0mg 30%
Zinc 3mg 0.12mg 26%
Sodium 600mg 4mg 26%
Selenium 14.5µg 0.7µg 25%
Vitamin B2 0.39mg 0.06mg 25%
Monounsaturated fat 8.751g 0.004g 22%
Vitamin A 198µg 1µg 22%
Vitamin B1 0.015mg 0.2mg 15%
Calories 373kcal 73kcal 15%
Copper 0.032mg 0.14mg 12%
Potassium 81mg 429mg 10%
Vitamin B3 0.093mg 1.3mg 8%
Fiber 0g 1.6g 6%
Polyunsaturated fat 0.899g 0.001g 6%
Carbs 0.68g 17.44g 6%
Vitamin C 0mg 4mg 4%
Vitamin B5 0.21mg 0.397mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 30mg 3%
Manganese 0.011mg 0.06mg 2%
Magnesium 27mg 17mg 2%
Vitamin K 2.5µg 0.1µg 2%
Folate 18µg 13µg 1%
Net carbs 0.68g 15.84g N/A
Sugar 0.5g 9.6g N/A
Vitamin E 0.26mg 0.19mg 0%
Vitamin B6 0.079mg 0.077mg 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 Jerusalem artichoke
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
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
72%
Monterey Jack
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 9.1g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Jerusalem artichoke
Jerusalem artichoke is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 19.066g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $3.6)
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.