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  6. Monterey Jack vs. Sesame

Monterey Jack vs. Sesame — In-Depth Nutrition Comparison

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How are Monterey Jack and Sesame different?

  • Sesame is higher than Monterey Jack in Copper, Iron, Manganese, Magnesium, Vitamin B1, Vitamin B6, Fiber, Zinc, and Selenium.
  • Sesame covers your daily need of Copper 450% more than Monterey Jack.
  • Monterey Jack contains 3 times more Saturated Fat than Sesame. Monterey Jack contains 19.066g of Saturated Fat, while Sesame contains 6.957g.

Cheese, monterey and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Monterey Jack vs Sesame 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.
Monterey Jack
Monterey Jack
0
:
10
Sesame
Sesame
Contains more Calcium +30.7%
Contains more Iron +1920.8%
Contains more Magnesium +1200%
Contains more Phosphorus +41.7%
Contains more Potassium +477.8%
Contains less Sodium -98.2%
Contains more Zinc +158.3%
Contains more Copper +12656.3%
Contains more Manganese +22263.6%
Contains more Selenium +137.2%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +30.7%
Contains more Iron +1920.8%
Contains more Magnesium +1200%
Contains more Phosphorus +41.7%
Contains more Potassium +477.8%
Contains less Sodium -98.2%
Contains more Zinc +158.3%
Contains more Copper +12656.3%
Contains more Manganese +22263.6%
Contains more Selenium +137.2%

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.
Monterey Jack
Monterey Jack
7
:
4
Sesame
Sesame
Contains more Vitamin A +8444.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +320%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +5173.3%
Contains more Vitamin B3 +4754.8%
Contains more Vitamin B6 +900%
Contains more Folate +438.9%
Equal in Vitamin E - 0.25
Monterey Jack
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +8444.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +320%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +5173.3%
Contains more Vitamin B3 +4754.8%
Contains more Vitamin B6 +900%
Contains more Folate +438.9%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monterey Jack
Monterey Jack
2
:
3
Sesame
Sesame
Contains more Protein +38.1%
Contains more Water +774.4%
Contains more Fats +64%
Contains more Carbs +3348.5%
Contains more Other +25.6%
Monterey Jack
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Protein +38.1%
Contains more Water +774.4%
Contains more Fats +64%
Contains more Carbs +3348.5%
Contains more Other +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Monterey Jack
Monterey Jack
0
:
3
Sesame
Sesame
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +114.4%
Contains more Polyunsaturated fat +2321.9%
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +114.4%
Contains more Polyunsaturated fat +2321.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monterey Jack Sesame
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Sesame Opinion
Net carbs 0.68g 11.65g Sesame
Protein 24.48g 17.73g Monterey Jack
Fats 30.28g 49.67g Sesame
Carbs 0.68g 23.45g Sesame
Calories 373kcal 573kcal Sesame
Sugar 0.5g 0.3g Sesame
Fiber 0g 11.8g Sesame
Calcium 746mg 975mg Sesame
Iron 0.72mg 14.55mg Sesame
Magnesium 27mg 351mg Sesame
Phosphorus 444mg 629mg Sesame
Potassium 81mg 468mg Sesame
Sodium 600mg 11mg Sesame
Zinc 3mg 7.75mg Sesame
Copper 0.032mg 4.082mg Sesame
Manganese 0.011mg 2.46mg Sesame
Selenium 14.5µg 34.4µg Sesame
Vitamin A 769IU 9IU Monterey Jack
Vitamin A RAE 198µg 0µg Monterey Jack
Vitamin E 0.26mg 0.25mg Monterey Jack
Vitamin D 22IU 0IU Monterey Jack
Vitamin D 0.6µg 0µg Monterey Jack
Vitamin B1 0.015mg 0.791mg Sesame
Vitamin B2 0.39mg 0.247mg Monterey Jack
Vitamin B3 0.093mg 4.515mg Sesame
Vitamin B5 0.21mg 0.05mg Monterey Jack
Vitamin B6 0.079mg 0.79mg Sesame
Folate 18µg 97µg Sesame
Vitamin B12 0.83µg 0µg Monterey Jack
Vitamin K 2.5µg 0µg Monterey Jack
Tryptophan 0.315mg 0.388mg Sesame
Threonine 0.871mg 0.736mg Monterey Jack
Isoleucine 1.519mg 0.763mg Monterey Jack
Leucine 2.344mg 1.358mg Monterey Jack
Lysine 2.037mg 0.569mg Monterey Jack
Methionine 0.641mg 0.586mg Monterey Jack
Phenylalanine 1.289mg 0.94mg Monterey Jack
Valine 1.635mg 0.99mg Monterey Jack
Histidine 0.859mg 0.522mg Monterey Jack
Cholesterol 89mg 0mg Sesame
Saturated Fat 19.066g 6.957g Sesame
Monounsaturated Fat 8.751g 18.759g Sesame
Polyunsaturated fat 0.899g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Monterey Jack
50%
Sesame
Minerals Daily Need Coverage Score
72%
Monterey Jack
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 589mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 12.109g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
Which food is richer in vitamins?
?
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.

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.