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  6. Monterey Jack vs. Scallion

Monterey Jack vs. Scallion — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and scallion?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, yet scallion is richer in vitamin K.
  • Scallion's daily need coverage for vitamin K is 170% higher.
  • Scallion contains less cholesterol.

We used Cheese, monterey and Onions, spring or scallions (includes tops and bulb), raw types in this comparison.

Infographic

Monterey Jack vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +936.1%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +1100%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +240.7%
Contains more IronIron +105.6%
Contains more CopperCopper +159.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1354.5%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +296%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +170.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B3Vitamin B3 +464.5%
Contains more Vitamin KVitamin K +8180%
Contains more FolateFolate +255.6%

All nutrients comparison - raw data values

Nutrient Monterey Jack Scallion DV% diff.
Vitamin K 2.5µg 207µg 170%
Saturated fat 19.066g 0.032g 87%
Calcium 746mg 72mg 67%
Phosphorus 444mg 37mg 58%
Fats 30.28g 0.19g 46%
Protein 24.48g 1.83g 45%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.6µg 25%
Sodium 600mg 16mg 25%
Zinc 3mg 0.39mg 24%
Vitamin B2 0.39mg 0.08mg 24%
Monounsaturated fat 8.751g 0.027g 22%
Vitamin C 0mg 18.8mg 21%
Calories 373kcal 32kcal 17%
Vitamin A 198µg 50µg 16%
Folate 18µg 64µg 12%
Fiber 0g 2.6g 10%
Iron 0.72mg 1.48mg 10%
Copper 0.032mg 0.083mg 6%
Potassium 81mg 276mg 6%
Polyunsaturated fat 0.899g 0.074g 6%
Manganese 0.011mg 0.16mg 6%
Vitamin B5 0.21mg 0.075mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 0.093mg 0.525mg 3%
Vitamin B1 0.015mg 0.055mg 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 20mg 2%
Vitamin E 0.26mg 0.55mg 2%
Choline 15.4mg 5.7mg 2%
Carbs 0.68g 7.34g 2%
Vitamin B6 0.079mg 0.061mg 1%
Net carbs 0.68g 4.74g N/A
Sugar 0.5g 2.33g N/A
Tryptophan 0.315mg 0.02mg 0%
Threonine 0.871mg 0.072mg 0%
Isoleucine 1.519mg 0.077mg 0%
Leucine 2.344mg 0.109mg 0%
Lysine 2.037mg 0.091mg 0%
Methionine 0.641mg 0.02mg 0%
Phenylalanine 1.289mg 0.059mg 0%
Valine 1.635mg 0.081mg 0%
Histidine 0.859mg 0.032mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +1237.7%
Contains more FatsFats +15836.8%
Contains more OtherOther +338.3%
Contains more CarbsCarbs +979.4%
Contains more WaterWater +119%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +32311.1%
Contains more Poly. FatPolyunsaturated fat +1114.9%
Contains less Sat. FatSaturated fat -99.8%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.