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Monterey Jack vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and marrow-stem Kale?

  • Monterey Jack is richer in phosphorus, calcium, and vitamin B12, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
  • Marrow-stem Kale contains less cholesterol.

We used Cheese, monterey and Collards, raw types in this comparison.

Infographic

Monterey Jack vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more CalciumCalcium +221.6%
Contains more IronIron +53.2%
Contains more ZincZinc +1328.6%
Contains more PhosphorusPhosphorus +1676%
Contains more SeleniumSelenium +1015.4%
Contains more PotassiumPotassium +163%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +5881.8%
~equal in Magnesium ~27mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +26.8%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B3Vitamin B3 +697.8%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin KVitamin K +17384%
Contains more FolateFolate +616.7%
Contains more CholineCholine +50.6%

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +710.6%
Contains more FatsFats +4863.9%
Contains more OtherOther +166.9%
Contains more CarbsCarbs +697.1%
Contains more WaterWater +118.5%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +29070%
Contains more Poly. FatPolyunsaturated fat +347.3%
Contains less Sat. FatSaturated fat -99.7%

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 Marrow-stem Kale
Rich in minerals ok
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Marrow-stem Kale DV% diff.
Vitamin K 2.5µg 437.1µg 362%
Saturated fat 19.066g 0.055g 86%
Phosphorus 444mg 25mg 60%
Calcium 746mg 232mg 51%
Fats 30.28g 0.61g 46%
Protein 24.48g 3.02g 43%
Vitamin C 0mg 35.3mg 39%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Folate 18µg 129µg 28%
Manganese 0.011mg 0.658mg 28%
Sodium 600mg 17mg 25%
Zinc 3mg 0.21mg 25%
Selenium 14.5µg 1.3µg 24%
Monounsaturated fat 8.751g 0.03g 22%
Vitamin B2 0.39mg 0.13mg 20%
Calories 373kcal 32kcal 17%
Fiber 0g 4g 16%
Vitamin E 0.26mg 2.26mg 13%
Vitamin B6 0.079mg 0.165mg 7%
Vitamin A 198µg 251µg 6%
Polyunsaturated fat 0.899g 0.201g 5%
Vitamin B3 0.093mg 0.742mg 4%
Potassium 81mg 213mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.054mg 3%
Iron 0.72mg 0.47mg 3%
Carbs 0.68g 5.42g 2%
Copper 0.032mg 0.046mg 2%
Choline 15.4mg 23.2mg 1%
Vitamin B5 0.21mg 0.267mg 1%
Net carbs 0.68g 1.42g N/A
Magnesium 27mg 27mg 0%
Sugar 0.5g 0.46g N/A
Tryptophan 0.315mg 0.031mg 0%
Threonine 0.871mg 0.086mg 0%
Isoleucine 1.519mg 0.1mg 0%
Leucine 2.344mg 0.151mg 0%
Lysine 2.037mg 0.117mg 0%
Methionine 0.641mg 0.033mg 0%
Phenylalanine 1.289mg 0.087mg 0%
Valine 1.635mg 0.12mg 0%
Histidine 0.859mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
72%
Monterey Jack
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 583mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 19.011g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.