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  6. Monterey Jack vs. Miso

Monterey Jack vs. Miso — In-Depth Nutrition Comparison

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What are the differences between monterey Jack and miso?

  • Monterey Jack is higher in calcium, phosphorus, and vitamin B12, yet miso is higher in copper, manganese, vitamin K, and iron.
  • Miso's daily need coverage for sodium is 136% more.
  • The glycemic index of monterey Jack is lower.

We used Cheese, monterey and Miso types in this article.

Infographic

Monterey Jack vs Miso 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%
Miso
Miso
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +1208.8%
Contains more ZincZinc +17.2%
Contains more PhosphorusPhosphorus +179.2%
Contains less SodiumSodium -83.9%
Contains more SeleniumSelenium +107.1%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +245.8%
Contains more CopperCopper +1212.5%
Contains more ManganeseManganese +7709.1%

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%
Miso
Miso
6
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin AVitamin A +4850%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.4%
Contains more Vitamin B12Vitamin B12 +937.5%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B3Vitamin B3 +874.2%
Contains more Vitamin B5Vitamin B5 +60.5%
Contains more Vitamin B6Vitamin B6 +151.9%
Contains more Vitamin KVitamin K +1072%
Contains more CholineCholine +368.8%
~equal in Vitamin C ~0mg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Monterey Jack Miso DV% diff.
Sodium 600mg 3728mg 136%
Saturated fat 19.066g 1.025g 82%
Calcium 746mg 57mg 69%
Copper 0.032mg 0.42mg 43%
Phosphorus 444mg 159mg 41%
Manganese 0.011mg 0.859mg 37%
Fats 30.28g 6.01g 37%
Vitamin B12 0.83µg 0.08µg 31%
Cholesterol 89mg 0mg 30%
Protein 24.48g 12.79g 23%
Vitamin A 198µg 4µg 22%
Iron 0.72mg 2.49mg 22%
Fiber 0g 5.4g 22%
Vitamin K 2.5µg 29.3µg 22%
Monounsaturated fat 8.751g 1.118g 19%
Selenium 14.5µg 7µg 14%
Polyunsaturated fat 0.899g 2.884g 13%
Vitamin B2 0.39mg 0.233mg 12%
Choline 15.4mg 72.2mg 10%
Vitamin B6 0.079mg 0.199mg 9%
Calories 373kcal 198kcal 9%
Fructose 6g 8%
Carbs 0.68g 25.37g 8%
Vitamin B1 0.015mg 0.098mg 7%
Magnesium 27mg 48mg 5%
Vitamin B3 0.093mg 0.906mg 5%
Zinc 3mg 2.56mg 4%
Potassium 81mg 210mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.21mg 0.337mg 3%
Vitamin E 0.26mg 0.01mg 2%
Net carbs 0.68g 19.97g N/A
Sugar 0.5g 6.2g N/A
Folate 18µg 19µg 0%
Tryptophan 0.315mg 0.155mg 0%
Threonine 0.871mg 0.479mg 0%
Isoleucine 1.519mg 0.508mg 0%
Leucine 2.344mg 0.82mg 0%
Lysine 2.037mg 0.478mg 0%
Methionine 0.641mg 0.129mg 0%
Phenylalanine 1.289mg 0.486mg 0%
Valine 1.635mg 0.547mg 0%
Histidine 0.859mg 0.243mg 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +91.4%
Contains more FatsFats +403.8%
Contains more CarbsCarbs +3630.9%
Contains more OtherOther +260.8%
~equal in Water ~43.02g

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +682.7%
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +220.8%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.