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Monterey Jack vs. Pasta — In-Depth Nutrition Comparison

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How are monterey Jack and pasta different?

  • Monterey Jack is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A; however, pasta is richer in vitamin B1.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Monterey Jack contains 124 times more calcium than pasta. While monterey Jack contains 746mg of calcium, pasta contains only 6mg.
  • Pasta has less saturated fat.
  • Monterey Jack has a lower glycemic index (27) than pasta (49).

Cheese, monterey and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.

Infographic

Monterey Jack vs Pasta 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.
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%
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +12333.3%
Contains more PotassiumPotassium +237.5%
Contains more ZincZinc +435.7%
Contains more PhosphorusPhosphorus +604.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +58.3%
Contains more CopperCopper +190.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1936.4%

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%
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin B12Vitamin B12 +492.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1293.3%
Contains more Vitamin B3Vitamin B3 +966.7%
Contains more FolateFolate +255.6%
~equal in Vitamin C ~0mg

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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +375.3%
Contains more FatsFats +2783.8%
Contains more OtherOther +1045.2%
Contains more CarbsCarbs +3566.2%
Contains more WaterWater +67.2%

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +6957.3%
Contains more Poly. FatPolyunsaturated fat +109.6%
Contains less Sat. FatSaturated fat -99.2%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Pasta DV% diff.
Saturated fat 19.066g 0.15g 86%
Calcium 746mg 6mg 74%
Phosphorus 444mg 63mg 54%
Fats 30.28g 1.05g 45%
Protein 24.48g 5.15g 39%
Vitamin B12 0.83µg 0.14µg 29%
Sodium 600mg 6mg 26%
Selenium 14.5µg 26%
Monounsaturated fat 8.751g 0.124g 22%
Zinc 3mg 0.56mg 22%
Vitamin A 198µg 6µg 21%
Cholesterol 89mg 33mg 19%
Vitamin B2 0.39mg 0.15mg 18%
Vitamin B1 0.015mg 0.209mg 16%
Folate 18µg 64µg 12%
Calories 373kcal 131kcal 12%
Manganese 0.011mg 0.224mg 9%
Carbs 0.68g 24.93g 8%
Copper 0.032mg 0.093mg 7%
Vitamin B3 0.093mg 0.992mg 6%
Iron 0.72mg 1.14mg 5%
Vitamin B6 0.079mg 0.034mg 3%
Polyunsaturated fat 0.899g 0.429g 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Magnesium 27mg 18mg 2%
Vitamin K 2.5µg 2%
Potassium 81mg 24mg 2%
Vitamin E 0.26mg 2%
Vitamin B5 0.21mg 0.183mg 1%
Net carbs 0.68g 24.93g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.065mg 0%
Threonine 0.871mg 0.134mg 0%
Isoleucine 1.519mg 0.197mg 0%
Leucine 2.344mg 0.348mg 0%
Lysine 2.037mg 0.097mg 0%
Methionine 0.641mg 0.079mg 0%
Phenylalanine 1.289mg 0.247mg 0%
Valine 1.635mg 0.217mg 0%
Histidine 0.859mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
72%
Monterey Jack
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 56mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 18.916g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $1)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack 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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.