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  6. Monterey Jack vs. Mixed nuts

Monterey Jack vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between monterey Jack and mixed nuts

  • Monterey Jack has more calcium and vitamin B12; however, mixed nuts have more copper, manganese, vitamin E, magnesium, vitamin B3, and selenium.
  • Mixed nuts' daily need coverage for copper is 97% more.
  • Mixed nuts are lower in cholesterol.

The food varieties used in the comparison are Cheese, monterey and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Monterey Jack vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +537.6%
Contains more MagnesiumMagnesium +748.1%
Contains more PotassiumPotassium +680.2%
Contains more IronIron +262.5%
Contains more CopperCopper +2734.4%
Contains more ZincZinc +12%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +18445.5%
Contains more SeleniumSelenium +133.8%
~equal in Phosphorus ~456mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +99%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2907.7%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B3Vitamin B3 +8189.2%
Contains more Vitamin B5Vitamin B5 +442.9%
Contains more Vitamin B6Vitamin B6 +345.6%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +361.1%
Contains more CholineCholine +237.7%

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +22.2%
Contains more WaterWater +1871.6%
Contains more OtherOther +23.3%
Contains more FatsFats +78.2%
Contains more CarbsCarbs +2995.6%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -54.3%
Contains more Mono. FatMonounsaturated fat +225.5%
Contains more Poly. FatPolyunsaturated fat +1525.4%

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 Mixed nuts
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Mixed nuts DV% diff.
Copper 0.032mg 0.907mg 97%
Polyunsaturated fat 0.899g 14.612g 91%
Manganese 0.011mg 2.04mg 88%
Calcium 746mg 117mg 63%
Vitamin E 0.26mg 7.82mg 50%
Monounsaturated fat 8.751g 28.488g 49%
Vitamin B3 0.093mg 7.709mg 48%
Magnesium 27mg 229mg 48%
Saturated fat 19.066g 8.711g 47%
Fats 30.28g 53.95g 36%
Selenium 14.5µg 33.9µg 35%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Fiber 0g 7g 28%
Sodium 600mg 5mg 26%
Iron 0.72mg 2.61mg 24%
Vitamin A 198µg 0µg 22%
Vitamin B6 0.079mg 0.352mg 21%
Vitamin B5 0.21mg 1.14mg 19%
Potassium 81mg 632mg 16%
Folate 18µg 83µg 16%
Vitamin B1 0.015mg 0.189mg 15%
Vitamin B2 0.39mg 0.196mg 15%
Calories 373kcal 607kcal 12%
Protein 24.48g 20.04g 9%
Choline 15.4mg 52mg 7%
Carbs 0.68g 21.05g 7%
Vitamin D 0.6µg 0µg 3%
Zinc 3mg 3.36mg 3%
Vitamin K 2.5µg 5.7µg 3%
Vitamin D 22IU 0IU 3%
Phosphorus 444mg 456mg 2%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0.68g 14.05g N/A
Sugar 0.5g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.315mg 0.22mg 0%
Threonine 0.871mg 0.703mg 0%
Isoleucine 1.519mg 0.826mg 0%
Leucine 2.344mg 1.656mg 0%
Lysine 2.037mg 0.782mg 0%
Methionine 0.641mg 0.283mg 0%
Phenylalanine 1.289mg 1.182mg 0%
Valine 1.635mg 1.001mg 0%
Histidine 0.859mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
72%
Monterey Jack
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.65g)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 10.355g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 3)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $1)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.