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Monterey Jack vs. Pilaf — In-Depth Nutrition Comparison

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What are the differences between monterey Jack and pilaf?

  • Monterey Jack is higher in calcium, phosphorus, and vitamin B12, yet pilaf is higher in vitamin B1, folate, manganese, vitamin B3, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 94% more.
  • Monterey Jack has 42 times more vitamin B12 than pilaf. While monterey Jack has 0.83µg of vitamin B12, pilaf has only 0.02µg.
  • The amount of saturated fat in pilaf is lower.
  • The glycemic index of monterey Jack is lower.

We used Cheese, monterey and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.

Infographic

Monterey Jack vs Pilaf 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%
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +798.8%
Contains more ZincZinc +197%
Contains more PhosphorusPhosphorus +188.3%
Contains less SodiumSodium -54%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +132.1%
Contains more IronIron +238.9%
Contains more CopperCopper +418.8%
Contains more ManganeseManganese +7918.2%
Contains more SeleniumSelenium +123.4%

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%
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +4850%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +348.3%
Contains more Vitamin B12Vitamin B12 +4050%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3920%
Contains more Vitamin B3Vitamin B3 +6488.2%
Contains more Vitamin B5Vitamin B5 +240.5%
Contains more Vitamin B6Vitamin B6 +406.3%
Contains more FolateFolate +1077.8%
Contains more CholineCholine +13.6%

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
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +134.9%
Contains more FatsFats +2110.2%
Contains more WaterWater +410.1%
Contains more CarbsCarbs +11122.1%
~equal in Other ~3.86g

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +2246.1%
Contains more Poly. FatPolyunsaturated fat +138.5%
Contains less Sat. FatSaturated fat -98.4%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Pilaf DV% diff.
Saturated fat 19.066g 0.307g 85%
Calcium 746mg 83mg 66%
Vitamin B1 0.015mg 0.603mg 49%
Folate 18µg 212µg 49%
Fats 30.28g 1.37g 44%
Phosphorus 444mg 154mg 41%
Manganese 0.011mg 0.882mg 38%
Vitamin B3 0.093mg 6.127mg 38%
Vitamin B12 0.83µg 0.02µg 34%
Selenium 14.5µg 32.4µg 33%
Sodium 600mg 1303mg 31%
Starch 71.23g 29%
Cholesterol 89mg 1mg 29%
Protein 24.48g 10.42g 28%
Carbs 0.68g 76.31g 25%
Vitamin B6 0.079mg 0.4mg 25%
Vitamin B2 0.39mg 0.087mg 23%
Vitamin A 198µg 4µg 22%
Iron 0.72mg 2.44mg 22%
Monounsaturated fat 8.751g 0.373g 21%
Zinc 3mg 1.01mg 18%
Copper 0.032mg 0.166mg 15%
Vitamin B5 0.21mg 0.715mg 10%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.1mg 5%
Potassium 81mg 188mg 3%
Vitamin D 0.6µg 0µg 3%
Polyunsaturated fat 0.899g 0.377g 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 0.5µg 2%
Calories 373kcal 359kcal 1%
Vitamin E 0.26mg 0.04mg 1%
Magnesium 27mg 32mg 1%
Net carbs 0.68g 75.11g N/A
Sugar 0.5g 1.53g N/A
Choline 15.4mg 17.5mg 0%
Tryptophan 0.315mg 0.086mg 0%
Threonine 0.871mg 0.221mg 0%
Isoleucine 1.519mg 0.279mg 0%
Leucine 2.344mg 0.523mg 0%
Lysine 2.037mg 0.189mg 0%
Methionine 0.641mg 0.145mg 0%
Phenylalanine 1.289mg 0.32mg 0%
Valine 1.635mg 0.374mg 0%
Histidine 0.859mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
72%
Monterey Jack
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 18.759g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $4)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 703mg)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 33)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.