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  6. Monterey Jack vs. Pumpkin

Monterey Jack vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between monterey Jack and pumpkin?

  • Monterey Jack is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, yet pumpkin is higher in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 155% more.
  • The amount of cholesterol in pumpkin is lower.
  • The glycemic index of monterey Jack is lower.

We used Cheese, monterey and Pumpkin, raw types in this article.

Infographic

Monterey Jack vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +3452.4%
Contains more ZincZinc +837.5%
Contains more PhosphorusPhosphorus +909.1%
Contains more SeleniumSelenium +4733.3%
Contains more PotassiumPotassium +319.8%
Contains more IronIron +11.1%
Contains more CopperCopper +296.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1036.4%

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%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +127.3%
Contains more FolateFolate +12.5%
Contains more CholineCholine +87.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +115.2%
Contains more Vitamin EVitamin E +307.7%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +545.2%
Contains more Vitamin B5Vitamin B5 +41.9%

All nutrients comparison - raw data values

Nutrient Monterey Jack Pumpkin DV% diff.
Saturated fat 19.066g 0.052g 86%
Calcium 746mg 21mg 73%
Phosphorus 444mg 44mg 57%
Protein 24.48g 1g 47%
Fats 30.28g 0.1g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.3µg 26%
Sodium 600mg 1mg 26%
Vitamin A 198µg 426µg 25%
Zinc 3mg 0.32mg 24%
Monounsaturated fat 8.751g 0.013g 22%
Vitamin B2 0.39mg 0.11mg 22%
Calories 373kcal 26kcal 17%
Copper 0.032mg 0.127mg 11%
Vitamin C 0mg 9mg 10%
Potassium 81mg 340mg 8%
Polyunsaturated fat 0.899g 0.005g 6%
Vitamin E 0.26mg 1.06mg 5%
Manganese 0.011mg 0.125mg 5%
Magnesium 27mg 12mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 0.093mg 0.6mg 3%
Fiber 0g 0.5g 2%
Vitamin B5 0.21mg 0.298mg 2%
Carbs 0.68g 6.5g 2%
Choline 15.4mg 8.2mg 1%
Vitamin K 2.5µg 1.1µg 1%
Folate 18µg 16µg 1%
Vitamin B6 0.079mg 0.061mg 1%
Iron 0.72mg 0.8mg 1%
Net carbs 0.68g 6g N/A
Sugar 0.5g 2.76g N/A
Tryptophan 0.315mg 0.012mg 0%
Threonine 0.871mg 0.029mg 0%
Isoleucine 1.519mg 0.031mg 0%
Leucine 2.344mg 0.046mg 0%
Lysine 2.037mg 0.054mg 0%
Methionine 0.641mg 0.011mg 0%
Phenylalanine 1.289mg 0.032mg 0%
Valine 1.635mg 0.035mg 0%
Histidine 0.859mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2348%
Contains more FatsFats +30180%
Contains more OtherOther +343.8%
Contains more CarbsCarbs +855.9%
Contains more WaterWater +123.4%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +67215.4%
Contains more Poly. FatPolyunsaturated fat +17880%
Contains less Sat. FatSaturated fat -99.7%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.