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  6. Monterey Jack vs. Mung bean

Monterey Jack vs. Mung bean — In-Depth Nutrition Comparison

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A recap on differences between monterey Jack and mung beans

  • Monterey Jack has more calcium and vitamin B12; however, mung beans are higher in folate, copper, iron, fiber, vitamin B1, manganese, and magnesium.
  • Mung beans cover your daily folate needs 152% more than monterey Jack.
  • Mung beans have less saturated fat.

Food varieties used in this article are Cheese, monterey and Mung beans, mature seeds, raw.

Infographic

Monterey Jack vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +465.2%
Contains more ZincZinc +11.9%
Contains more PhosphorusPhosphorus +21%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +1438.3%
Contains more IronIron +836.1%
Contains more CopperCopper +2840.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +9309.1%

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%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B1Vitamin B1 +4040%
Contains more Vitamin B3Vitamin B3 +2320.4%
Contains more Vitamin B5Vitamin B5 +809.5%
Contains more Vitamin B6Vitamin B6 +383.5%
Contains more Vitamin KVitamin K +260%
Contains more FolateFolate +3372.2%
Contains more CholineCholine +535.7%

All nutrients comparison - raw data values

Nutrient Monterey Jack Mung bean DV% diff.
Folate 18µg 625µg 152%
Copper 0.032mg 0.941mg 101%
Saturated fat 19.066g 0.348g 85%
Iron 0.72mg 6.74mg 75%
Fiber 0g 16.3g 65%
Calcium 746mg 132mg 61%
Vitamin B1 0.015mg 0.621mg 51%
Fats 30.28g 1.15g 45%
Manganese 0.011mg 1.035mg 45%
Magnesium 27mg 189mg 39%
Vitamin B12 0.83µg 0µg 35%
Potassium 81mg 1246mg 34%
Vitamin B5 0.21mg 1.91mg 34%
Cholesterol 89mg 0mg 30%
Sodium 600mg 15mg 25%
Vitamin B6 0.079mg 0.382mg 23%
Monounsaturated fat 8.751g 0.161g 21%
Carbs 0.68g 62.62g 21%
Vitamin A 198µg 6µg 21%
Choline 15.4mg 97.9mg 15%
Vitamin B3 0.093mg 2.251mg 13%
Vitamin B2 0.39mg 0.233mg 12%
Selenium 14.5µg 8.2µg 11%
Phosphorus 444mg 367mg 11%
Vitamin C 0mg 4.8mg 5%
Vitamin K 2.5µg 9µg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.899g 0.384g 3%
Zinc 3mg 2.68mg 3%
Vitamin E 0.26mg 0.51mg 2%
Calories 373kcal 347kcal 1%
Protein 24.48g 23.86g 1%
Net carbs 0.68g 46.32g N/A
Sugar 0.5g 6.6g N/A
Tryptophan 0.315mg 0.26mg 0%
Threonine 0.871mg 0.782mg 0%
Isoleucine 1.519mg 1.008mg 0%
Leucine 2.344mg 1.847mg 0%
Lysine 2.037mg 1.664mg 0%
Methionine 0.641mg 0.286mg 0%
Phenylalanine 1.289mg 1.443mg 0%
Valine 1.635mg 1.237mg 0%
Histidine 0.859mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +2533%
Contains more WaterWater +353.1%
Contains more CarbsCarbs +9108.8%
~equal in Protein ~23.86g
~equal in Other ~3.32g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +5335.4%
Contains more Poly. FatPolyunsaturated fat +134.1%
Contains less Sat. FatSaturated fat -98.2%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.