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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 for 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.
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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +30.7%
Contains more PotassiumPotassium +477.8%
Contains more IronIron +1920.8%
Contains more CopperCopper +12656.3%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +41.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +22263.6%
Contains more SeleniumSelenium +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.
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%
Sesame
Sesame
5
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +320%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B3Vitamin B3 +4754.8%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +438.9%
Contains more CholineCholine +66.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Sesame DV% diff.
Copper 0.032mg 4.082mg 450%
Iron 0.72mg 14.55mg 173%
Polyunsaturated fat 0.899g 21.773g 139%
Manganese 0.011mg 2.46mg 106%
Magnesium 27mg 351mg 77%
Vitamin B1 0.015mg 0.791mg 65%
Vitamin B6 0.079mg 0.79mg 55%
Saturated fat 19.066g 6.957g 55%
Fiber 0g 11.8g 47%
Zinc 3mg 7.75mg 43%
Selenium 14.5µg 34.4µg 36%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Fats 30.28g 49.67g 30%
Vitamin B3 0.093mg 4.515mg 28%
Phosphorus 444mg 629mg 26%
Sodium 600mg 11mg 26%
Monounsaturated fat 8.751g 18.759g 25%
Calcium 746mg 975mg 23%
Vitamin A 198µg 0µg 22%
Folate 18µg 97µg 20%
Protein 24.48g 17.73g 14%
Potassium 81mg 468mg 11%
Vitamin B2 0.39mg 0.247mg 11%
Calories 373kcal 573kcal 10%
Carbs 0.68g 23.45g 8%
Vitamin B5 0.21mg 0.05mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 0µg 2%
Choline 15.4mg 25.6mg 2%
Net carbs 0.68g 11.65g N/A
Sugar 0.5g 0.3g N/A
Vitamin E 0.26mg 0.25mg 0%
Tryptophan 0.315mg 0.388mg 0%
Threonine 0.871mg 0.736mg 0%
Isoleucine 1.519mg 0.763mg 0%
Leucine 2.344mg 1.358mg 0%
Lysine 2.037mg 0.569mg 0%
Methionine 0.641mg 0.586mg 0%
Phenylalanine 1.289mg 0.94mg 0%
Valine 1.635mg 0.99mg 0%
Histidine 0.859mg 0.522mg 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
Sesame
Sesame
3
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 ProteinProtein +38.1%
Contains more WaterWater +774.4%
Contains more FatsFats +64%
Contains more CarbsCarbs +3348.5%
Contains more OtherOther +25.6%

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
Sesame
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +114.4%
Contains more Poly. FatPolyunsaturated fat +2321.9%

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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. 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.