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  6. Monterey Jack vs. Leek

Monterey Jack vs. Leek — In-Depth Nutrition Comparison

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Differences between monterey Jack and leek

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

The food types used in this comparison are Cheese, monterey and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Monterey Jack vs Leek 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%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +1164.4%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +1168.6%
Contains more SeleniumSelenium +1350%
Contains more PotassiumPotassium +122.2%
Contains more IronIron +191.7%
Contains more CopperCopper +275%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +4272.7%
~equal in Magnesium ~28mg

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%
Leek
Leek
7
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +138.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +194.9%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +255.6%

All nutrients comparison - raw data values

Nutrient Monterey Jack Leek DV% diff.
Saturated fat 19.066g 0.04g 86%
Calcium 746mg 59mg 69%
Phosphorus 444mg 35mg 58%
Fats 30.28g 0.3g 46%
Protein 24.48g 1.5g 46%
Vitamin K 2.5µg 47µg 37%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.03mg 28%
Zinc 3mg 0.12mg 26%
Selenium 14.5µg 1µg 25%
Sodium 600mg 20mg 25%
Monounsaturated fat 8.751g 0.004g 22%
Manganese 0.011mg 0.481mg 20%
Iron 0.72mg 2.1mg 17%
Calories 373kcal 61kcal 16%
Vitamin A 198µg 83µg 13%
Vitamin C 0mg 12mg 13%
Folate 18µg 64µg 12%
Vitamin B6 0.079mg 0.233mg 12%
Copper 0.032mg 0.12mg 10%
Fiber 0g 1.8g 7%
Polyunsaturated fat 0.899g 0.166g 5%
Vitamin B1 0.015mg 0.06mg 4%
Carbs 0.68g 14.15g 4%
Vitamin E 0.26mg 0.92mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Potassium 81mg 180mg 3%
Vitamin B3 0.093mg 0.4mg 2%
Vitamin B5 0.21mg 0.14mg 1%
Choline 15.4mg 9.5mg 1%
Net carbs 0.68g 12.35g N/A
Magnesium 27mg 28mg 0%
Sugar 0.5g 3.9g N/A
Tryptophan 0.315mg 0.012mg 0%
Threonine 0.871mg 0.063mg 0%
Isoleucine 1.519mg 0.052mg 0%
Leucine 2.344mg 0.096mg 0%
Lysine 2.037mg 0.078mg 0%
Methionine 0.641mg 0.018mg 0%
Phenylalanine 1.289mg 0.055mg 0%
Valine 1.635mg 0.056mg 0%
Histidine 0.859mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1532%
Contains more FatsFats +9993.3%
Contains more OtherOther +238.1%
Contains more CarbsCarbs +1980.9%
Contains more WaterWater +102.4%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +218675%
Contains more Poly. FatPolyunsaturated fat +441.6%
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.