Monterey Jack vs. Flax seeds — In-Depth Nutrition Comparison
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A recap on differences between monterey Jack and flax seeds
- Monterey Jack has more calcium and vitamin B12; however, flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, iron, and vitamin B6.
- Flax seeds cover your daily vitamin B1 needs 136% more than monterey Jack.
- Flax seeds have less saturated fat.
Food varieties used in this article are Cheese, monterey and Seeds, flaxseed.
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 more CalciumCalcium | +192.5% |
| Contains more MagnesiumMagnesium | +1351.9% |
| Contains more PotassiumPotassium | +903.7% |
| Contains more IronIron | +695.8% |
| Contains more CopperCopper | +3712.5% |
| Contains more ZincZinc | +44.7% |
| Contains more PhosphorusPhosphorus | +44.6% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +22463.6% |
| Contains more SeleniumSelenium | +75.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +142.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +19.2% |
| Contains more Vitamin B1Vitamin B1 | +10860% |
| Contains more Vitamin B3Vitamin B3 | +3211.8% |
| Contains more Vitamin B5Vitamin B5 | +369% |
| Contains more Vitamin B6Vitamin B6 | +498.7% |
| Contains more Vitamin KVitamin K | +72% |
| Contains more FolateFolate | +383.3% |
| Contains more CholineCholine | +411% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +33.8% |
| Contains more WaterWater | +489.2% |
| Contains more FatsFats | +39.2% |
| Contains more CarbsCarbs | +4147.1% |
~equal in
Other
~3.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +16.3% |
| Contains less Sat. FatSaturated fat | -80.8% |
| Contains more Poly. FatPolyunsaturated fat | +3095.8% |
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.899g | 28.73g | 186% |
| Vitamin B1 | 0.015mg | 1.644mg | 136% |
| Copper | 0.032mg | 1.22mg | 132% |
| Fiber | 0g | 27.3g | 109% |
| Manganese | 0.011mg | 2.482mg | 107% |
| Magnesium | 27mg | 392mg | 87% |
| Saturated fat | 19.066g | 3.663g | 70% |
| Iron | 0.72mg | 5.73mg | 63% |
| Calcium | 746mg | 255mg | 49% |
| Vitamin B12 | 0.83µg | 0µg | 35% |
| Cholesterol | 89mg | 0mg | 30% |
| Vitamin B6 | 0.079mg | 0.473mg | 30% |
| Phosphorus | 444mg | 642mg | 28% |
| Sodium | 600mg | 30mg | 25% |
| Potassium | 81mg | 813mg | 22% |
| Vitamin A | 198µg | 0µg | 22% |
| Selenium | 14.5µg | 25.4µg | 20% |
| Vitamin B3 | 0.093mg | 3.08mg | 19% |
| Fats | 30.28g | 42.16g | 18% |
| Vitamin B2 | 0.39mg | 0.161mg | 18% |
| Folate | 18µg | 87µg | 17% |
| Vitamin B5 | 0.21mg | 0.985mg | 16% |
| Zinc | 3mg | 4.34mg | 12% |
| Choline | 15.4mg | 78.7mg | 12% |
| Protein | 24.48g | 18.29g | 12% |
| Carbs | 0.68g | 28.88g | 9% |
| Calories | 373kcal | 534kcal | 8% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Monounsaturated fat | 8.751g | 7.527g | 3% |
| Vitamin K | 2.5µg | 4.3µg | 2% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 0.68g | 1.58g | N/A |
| Sugar | 0.5g | 1.55g | N/A |
| Vitamin E | 0.26mg | 0.31mg | 0% |
| Tryptophan | 0.315mg | 0.297mg | 0% |
| Threonine | 0.871mg | 0.766mg | 0% |
| Isoleucine | 1.519mg | 0.896mg | 0% |
| Leucine | 2.344mg | 1.235mg | 0% |
| Lysine | 2.037mg | 0.862mg | 0% |
| Methionine | 0.641mg | 0.37mg | 0% |
| Phenylalanine | 1.289mg | 0.957mg | 0% |
| Valine | 1.635mg | 1.072mg | 0% |
| Histidine | 0.859mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
26%
62%
Minerals Daily Need Coverage Score
72%
191%
Comparison summary
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 15.403g)
Which food is cheaper?
Flax seeds is cheaper (difference - $1)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins