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  6. Monterey Jack vs. Prunes

Monterey Jack vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and prunes?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, and selenium, yet prunes are richer in vitamin K, fiber, and copper.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Prunes contain less cholesterol.

We used Cheese, monterey and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Monterey Jack vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +1634.9%
Contains more ZincZinc +581.8%
Contains more PhosphorusPhosphorus +543.5%
Contains more SeleniumSelenium +4733.3%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +803.7%
Contains more IronIron +29.2%
Contains more CopperCopper +778.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2618.2%

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%
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin AVitamin A +407.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B3Vitamin B3 +1923.7%
Contains more Vitamin B5Vitamin B5 +101%
Contains more Vitamin B6Vitamin B6 +159.5%
Contains more Vitamin KVitamin K +2280%

All nutrients comparison - raw data values

Nutrient Monterey Jack Prunes DV% diff.
Saturated fat 19.066g 0.088g 86%
Calcium 746mg 43mg 70%
Phosphorus 444mg 69mg 54%
Vitamin K 2.5µg 59.5µg 48%
Fats 30.28g 0.38g 46%
Protein 24.48g 2.18g 45%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Fiber 0g 7.1g 28%
Copper 0.032mg 0.281mg 28%
Sodium 600mg 2mg 26%
Selenium 14.5µg 0.3µg 26%
Zinc 3mg 0.44mg 23%
Monounsaturated fat 8.751g 0.053g 22%
Carbs 0.68g 63.88g 21%
Potassium 81mg 732mg 19%
Vitamin A 198µg 39µg 18%
Vitamin B2 0.39mg 0.186mg 16%
Fructose 12.45g 16%
Manganese 0.011mg 0.299mg 13%
Vitamin B3 0.093mg 1.882mg 11%
Vitamin B6 0.079mg 0.205mg 10%
Calories 373kcal 240kcal 7%
Polyunsaturated fat 0.899g 0.062g 6%
Folate 18µg 4µg 4%
Vitamin B5 0.21mg 0.422mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.051mg 3%
Iron 0.72mg 0.93mg 3%
Magnesium 27mg 41mg 3%
Vitamin D 22IU 0IU 3%
Starch 5.11g 2%
Vitamin E 0.26mg 0.43mg 1%
Vitamin C 0mg 0.6mg 1%
Choline 15.4mg 10.1mg 1%
Net carbs 0.68g 56.78g N/A
Sugar 0.5g 38.13g N/A
Tryptophan 0.315mg 0.025mg 0%
Threonine 0.871mg 0.049mg 0%
Isoleucine 1.519mg 0.041mg 0%
Leucine 2.344mg 0.066mg 0%
Lysine 2.037mg 0.05mg 0%
Methionine 0.641mg 0.016mg 0%
Phenylalanine 1.289mg 0.052mg 0%
Valine 1.635mg 0.056mg 0%
Histidine 0.859mg 0.027mg 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
Prunes
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +1022.9%
Contains more FatsFats +7868.4%
Contains more WaterWater +32.6%
Contains more OtherOther +34.5%
Contains more CarbsCarbs +9294.1%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +16411.3%
Contains more Poly. FatPolyunsaturated fat +1350%
Contains less Sat. FatSaturated fat -99.5%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.