Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Monterey Jack vs. Nattō — In-Depth Nutrition Comparison

Compare

How are monterey Jack and nattō different?

  • Monterey Jack is richer in calcium, phosphorus, and vitamin B12, while nattō is higher in iron, copper, manganese, and fiber.
  • Nattō covers your daily need for iron, 99% more than monterey Jack.
  • Nattō is lower in cholesterol.
  • Nattō has a higher glycemic index (56) than monterey Jack (27).

Cheese, monterey and Natto types were used in this article.

Infographic

Monterey Jack vs Nattō 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%
Nattō
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more CalciumCalcium +243.8%
Contains more PhosphorusPhosphorus +155.2%
Contains more SeleniumSelenium +64.8%
Contains more MagnesiumMagnesium +325.9%
Contains more PotassiumPotassium +800%
Contains more IronIron +1094.4%
Contains more CopperCopper +1984.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +13790.9%
~equal in Zinc ~3.03mg

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%
Nattō
5
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 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B6Vitamin B6 +64.6%
Contains more Vitamin KVitamin K +824%
Contains more CholineCholine +270.1%
~equal in Vitamin B5 ~0.215mg

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
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more ProteinProtein +26.2%
Contains more FatsFats +175.3%
Contains more OtherOther +86.8%
Contains more CarbsCarbs +1764.7%
Contains more WaterWater +34.2%

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
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains more Mono. FatMonounsaturated fat +260.1%
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +590.8%

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 Nattō
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Nattō DV% diff.
Iron 0.72mg 8.6mg 99%
Saturated fat 19.066g 1.591g 79%
Copper 0.032mg 0.667mg 71%
Manganese 0.011mg 1.528mg 66%
Calcium 746mg 217mg 53%
Phosphorus 444mg 174mg 39%
Vitamin B12 0.83µg 0µg 35%
Polyunsaturated fat 0.899g 6.21g 35%
Cholesterol 89mg 0mg 30%
Fats 30.28g 11g 30%
Sodium 600mg 7mg 26%
Fiber 0g 5.4g 22%
Vitamin A 198µg 0µg 22%
Magnesium 27mg 115mg 21%
Potassium 81mg 729mg 19%
Vitamin K 2.5µg 23.1µg 17%
Monounsaturated fat 8.751g 2.43g 16%
Vitamin B2 0.39mg 0.19mg 15%
Vitamin C 0mg 13mg 14%
Vitamin B1 0.015mg 0.16mg 12%
Selenium 14.5µg 8.8µg 10%
Protein 24.48g 19.4g 10%
Choline 15.4mg 57mg 8%
Calories 373kcal 211kcal 8%
Vitamin B6 0.079mg 0.13mg 4%
Carbs 0.68g 12.68g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Folate 18µg 8µg 3%
Vitamin E 0.26mg 0.01mg 2%
Vitamin B3 0.093mg 0mg 1%
Net carbs 0.68g 7.28g N/A
Sugar 0.5g 4.89g N/A
Zinc 3mg 3.03mg 0%
Vitamin B5 0.21mg 0.215mg 0%
Tryptophan 0.315mg 0.223mg 0%
Threonine 0.871mg 0.813mg 0%
Isoleucine 1.519mg 0.931mg 0%
Leucine 2.344mg 1.509mg 0%
Lysine 2.037mg 1.145mg 0%
Methionine 0.641mg 0.208mg 0%
Phenylalanine 1.289mg 0.941mg 0%
Valine 1.635mg 1.018mg 0%
Histidine 0.859mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Nattō
Minerals Daily Need Coverage Score
72%
Monterey Jack
116%
Nattō

Comparison summary

Which food is lower in Cholesterol?
Nattō
Nattō is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Nattō
Nattō is lower in Saturated fat (difference - 17.475g)
Which food is cheaper?
Nattō
Nattō is cheaper (difference - $1.9)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 4.39g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.