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  6. Monterey Jack vs. Safflower

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

Monterey Jack vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +856.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1207.4%
Contains more PotassiumPotassium +748.1%
Contains more IronIron +580.6%
Contains more CopperCopper +5359.4%
Contains more ZincZinc +68.3%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +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.
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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +7653.3%
Contains more Vitamin B3Vitamin B3 +2355.9%
Contains more Vitamin B5Vitamin B5 +1819%
Contains more Vitamin B6Vitamin B6 +1381%
Contains more FolateFolate +788.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.415mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Safflower DV% diff.
Copper 0.032mg 1.747mg 191%
Polyunsaturated fat 0.899g 28.223g 182%
Vitamin B1 0.015mg 1.163mg 96%
Manganese 0.011mg 2.014mg 87%
Vitamin B6 0.079mg 1.17mg 84%
Magnesium 27mg 353mg 78%
Vitamin B5 0.21mg 4.03mg 76%
Saturated fat 19.066g 3.682g 70%
Calcium 746mg 78mg 67%
Iron 0.72mg 4.9mg 52%
Folate 18µg 160µg 36%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Phosphorus 444mg 644mg 29%
Selenium 14.5µg 26%
Sodium 600mg 3mg 26%
Vitamin A 198µg 3µg 22%
Zinc 3mg 5.05mg 19%
Potassium 81mg 687mg 18%
Protein 24.48g 16.18g 17%
Vitamin B3 0.093mg 2.284mg 14%
Fats 30.28g 38.45g 13%
Carbs 0.68g 34.29g 11%
Monounsaturated fat 8.751g 4.848g 10%
Calories 373kcal 517kcal 7%
Vitamin D 0.6µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B2 0.39mg 0.415mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 0.68g 34.29g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.183mg 0%
Threonine 0.871mg 0.586mg 0%
Isoleucine 1.519mg 0.717mg 0%
Leucine 2.344mg 1.154mg 0%
Lysine 2.037mg 0.534mg 0%
Methionine 0.641mg 0.284mg 0%
Phenylalanine 1.289mg 0.806mg 0%
Valine 1.635mg 1.025mg 0%
Histidine 0.859mg 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +51.3%
Contains more WaterWater +629.7%
Contains more FatsFats +27%
Contains more CarbsCarbs +4942.6%
Contains more OtherOther +53.8%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +80.5%
Contains less Sat. FatSaturated fat -80.7%
Contains more Poly. FatPolyunsaturated fat +3039.4%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.