Monterey Jack vs. Safflower — In-Depth Nutrition Comparison
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What are the main differences between Monterey Jack and Safflower?
- Monterey Jack is richer in Calcium, yet Safflower is richer in Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Vitamin B5, Iron, and Folate.
- Safflower's daily need coverage for Copper is 191% higher.
- Monterey Jack has 10 times more Calcium than Safflower. Monterey Jack has 746mg of Calcium, while Safflower has 78mg.
- Safflower contains less Saturated Fat.
We used Cheese, monterey and Seeds, safflower seed kernels, dried types in this comparison.
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.
Contains
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Calcium
+856.4%
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Iron
+580.6%
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Magnesium
+1207.4%
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Phosphorus
+45%
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Potassium
+748.1%
Contains
less
Sodium
-99.5%
Contains
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Zinc
+68.3%
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Copper
+5359.4%
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Manganese
+18209.1%
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Calcium
+856.4%
Contains
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Iron
+580.6%
Contains
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Magnesium
+1207.4%
Contains
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Phosphorus
+45%
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Potassium
+748.1%
Contains
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Sodium
-99.5%
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Zinc
+68.3%
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Copper
+5359.4%
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Manganese
+18209.1%
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.
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Contains
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Vitamin A
+1438%
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Vitamin D
+∞%
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Vitamin B12
+∞%
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Vitamin B1
+7653.3%
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Vitamin B3
+2355.9%
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Vitamin B5
+1819%
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Vitamin B6
+1381%
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Folate
+788.9%
Equal in Vitamin B2 - 0.415
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Vitamin A
+1438%
Contains
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Vitamin D
+∞%
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Vitamin B12
+∞%
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Vitamin B1
+7653.3%
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Vitamin B3
+2355.9%
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Vitamin B5
+1819%
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Vitamin B6
+1381%
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Folate
+788.9%
Equal in Vitamin B2 - 0.415
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+51.3%
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Water
+629.7%
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Fats
+27%
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Carbs
+4942.6%
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Other
+53.8%
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Contains
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Protein
+51.3%
Contains
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Water
+629.7%
Contains
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Fats
+27%
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Carbs
+4942.6%
Contains
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Other
+53.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+80.5%
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Saturated Fat
-80.7%
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Polyunsaturated fat
+3039.4%
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Saturated Fat:
3.682 g
Monounsaturated Fat:
4.848 g
Polyunsaturated fat:
28.223 g
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Monounsaturated Fat
+80.5%
Contains
less
Saturated Fat
-80.7%
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Polyunsaturated fat
+3039.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.68g | 34.29g |
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| Protein | 24.48g | 16.18g |
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| Fats | 30.28g | 38.45g |
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| Carbs | 0.68g | 34.29g |
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| Calories | 373kcal | 517kcal |
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| Sugar | 0.5g |
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| Calcium | 746mg | 78mg |
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| Iron | 0.72mg | 4.9mg |
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| Magnesium | 27mg | 353mg |
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| Phosphorus | 444mg | 644mg |
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| Potassium | 81mg | 687mg |
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| Sodium | 600mg | 3mg |
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| Zinc | 3mg | 5.05mg |
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| Copper | 0.032mg | 1.747mg |
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| Manganese | 0.011mg | 2.014mg |
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| Selenium | 14.5µg |
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| Vitamin A | 769IU | 50IU |
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| Vitamin A RAE | 198µg | 3µg |
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| Vitamin E | 0.26mg |
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| Vitamin D | 22IU | 0IU |
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| Vitamin D | 0.6µg | 0µg |
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| Vitamin B1 | 0.015mg | 1.163mg |
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| Vitamin B2 | 0.39mg | 0.415mg |
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| Vitamin B3 | 0.093mg | 2.284mg |
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| Vitamin B5 | 0.21mg | 4.03mg |
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| Vitamin B6 | 0.079mg | 1.17mg |
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| Folate | 18µg | 160µg |
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| Vitamin B12 | 0.83µg | 0µg |
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| Vitamin K | 2.5µg |
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| Tryptophan | 0.315mg | 0.183mg |
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| Threonine | 0.871mg | 0.586mg |
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| Isoleucine | 1.519mg | 0.717mg |
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| Leucine | 2.344mg | 1.154mg |
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| Lysine | 2.037mg | 0.534mg |
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| Methionine | 0.641mg | 0.284mg |
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| Phenylalanine | 1.289mg | 0.806mg |
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| Valine | 1.635mg | 1.025mg |
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| Histidine | 0.859mg | 0.452mg |
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| Cholesterol | 89mg | 0mg |
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| Saturated Fat | 19.066g | 3.682g |
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| Monounsaturated Fat | 8.751g | 4.848g |
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| Polyunsaturated fat | 0.899g | 28.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
89%
Minerals Daily Need Coverage Score
72%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 597mg)
Which food is lower in Cholesterol?
Safflower is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 15.384g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 27)
Which food is cheaper?
Safflower is cheaper (difference - $3.2)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
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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.