Monterey Jack vs. Brazil nut — In-Depth Nutrition Comparison
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Summary of differences between monterey Jack and brazil nut
- Monterey Jack has more calcium and vitamin B12; however, brazil nut is higher in selenium, copper, magnesium, manganese, vitamin B1, phosphorus, vitamin E, and fiber.
- Brazil nut covers your daily need for selenium, 3459% more than monterey Jack.
- The glycemic index of monterey Jack is higher.
These are the specific foods used in this comparison Cheese, monterey and Nuts, brazilnuts, dried, unblanched.
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.
| Contains more CalciumCalcium | +366.3% |
| Contains more MagnesiumMagnesium | +1292.6% |
| Contains more PotassiumPotassium | +713.6% |
| Contains more IronIron | +237.5% |
| Contains more CopperCopper | +5346.9% |
| Contains more ZincZinc | +35.3% |
| Contains more PhosphorusPhosphorus | +63.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +11018.2% |
| Contains more SeleniumSelenium | +13120.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1014.3% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2073.1% |
| Contains more Vitamin B1Vitamin B1 | +4013.3% |
| Contains more Vitamin B3Vitamin B3 | +217.2% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 14.5µg | 1917µg | 3459% |
| Copper | 0.032mg | 1.743mg | 190% |
| Polyunsaturated fat | 0.899g | 24.399g | 157% |
| Magnesium | 27mg | 376mg | 83% |
| Calcium | 746mg | 160mg | 59% |
| Fats | 30.28g | 67.1g | 57% |
| Manganese | 0.011mg | 1.223mg | 53% |
| Vitamin B1 | 0.015mg | 0.617mg | 50% |
| Phosphorus | 444mg | 725mg | 40% |
| Monounsaturated fat | 8.751g | 23.879g | 38% |
| Vitamin E | 0.26mg | 5.65mg | 36% |
| Vitamin B12 | 0.83µg | 0µg | 35% |
| Cholesterol | 89mg | 0mg | 30% |
| Fiber | 0g | 7.5g | 30% |
| Vitamin B2 | 0.39mg | 0.035mg | 27% |
| Sodium | 600mg | 3mg | 26% |
| Vitamin A | 198µg | 0µg | 22% |
| Iron | 0.72mg | 2.43mg | 21% |
| Protein | 24.48g | 14.32g | 20% |
| Potassium | 81mg | 659mg | 17% |
| Calories | 373kcal | 659kcal | 14% |
| Saturated fat | 19.066g | 16.134g | 13% |
| Zinc | 3mg | 4.06mg | 10% |
| Carbs | 0.68g | 11.74g | 4% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Vitamin B6 | 0.079mg | 0.101mg | 2% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Choline | 15.4mg | 28.8mg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Vitamin B3 | 0.093mg | 0.295mg | 1% |
| Vitamin B5 | 0.21mg | 0.184mg | 1% |
| Folate | 18µg | 22µg | 1% |
| Net carbs | 0.68g | 4.24g | N/A |
| Sugar | 0.5g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.315mg | 0.135mg | 0% |
| Threonine | 0.871mg | 0.365mg | 0% |
| Isoleucine | 1.519mg | 0.518mg | 0% |
| Leucine | 2.344mg | 1.19mg | 0% |
| Lysine | 2.037mg | 0.49mg | 0% |
| Methionine | 0.641mg | 1.124mg | 0% |
| Phenylalanine | 1.289mg | 0.639mg | 0% |
| Valine | 1.635mg | 0.76mg | 0% |
| Histidine | 0.859mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +70.9% |
| Contains more WaterWater | +1099.1% |
| Contains more FatsFats | +121.6% |
| Contains more CarbsCarbs | +1626.5% |
~equal in
Other
~3.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -15.4% |
| Contains more Mono. FatMonounsaturated fat | +172.9% |
| Contains more Poly. FatPolyunsaturated fat | +2614% |
