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  6. Monterey Jack vs. Semolina

Monterey Jack vs. Semolina — In-Depth Nutrition Comparison

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Differences between monterey Jack and semolina

  • Monterey Jack has more calcium, phosphorus, vitamin B12, and vitamin B2, while semolina has more manganese, vitamin B3, vitamin B6, and copper.
  • Monterey Jack's daily need coverage for saturated fat is 94% higher.
  • The amount of cholesterol in semolina is lower.
  • Monterey Jack has a lower glycemic index. The glycemic index of monterey Jack is 27, while the glycemic index of semolina is 54.

The food types used in this comparison are Cheese, monterey and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Monterey Jack vs Semolina 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.
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +950.7%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +190.2%
Contains more PotassiumPotassium +114.8%
Contains more CopperCopper +787.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +9309.1%
Contains more SeleniumSelenium +37.2%
~equal in Magnesium ~27mg
~equal in Iron ~0.74mg

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% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1393.3%
Contains more Vitamin B3Vitamin B3 +5328%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin B6Vitamin B6 +472.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Semolina DV% diff.
Saturated fat 19.066g 0.294g 85%
Calcium 746mg 71mg 68%
Fats 30.28g 1.03g 45%
Manganese 0.011mg 1.035mg 45%
Phosphorus 444mg 153mg 42%
Vitamin B12 0.83µg 0µg 35%
Protein 24.48g 7.51g 34%
Vitamin B3 0.093mg 5.048mg 31%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.079mg 0.452mg 29%
Copper 0.032mg 0.284mg 28%
Starch 68.29g 28%
Carbs 0.68g 80.89g 27%
Vitamin B2 0.39mg 0.05mg 26%
Sodium 600mg 2mg 26%
Vitamin A 198µg 22%
Monounsaturated fat 8.751g 0.258g 21%
Zinc 3mg 1.02mg 18%
Vitamin B1 0.015mg 0.224mg 17%
Selenium 14.5µg 19.9µg 10%
Vitamin B5 0.21mg 0.672mg 9%
Fiber 0g 1.8g 7%
Polyunsaturated fat 0.899g 0.322g 4%
Vitamin D 0.6µg 0µg 3%
Folate 18µg 8µg 3%
Choline 15.4mg 3%
Potassium 81mg 174mg 3%
Vitamin D 22IU 0IU 3%
Vitamin E 0.26mg 0.03mg 2%
Vitamin K 2.5µg 0.1µg 2%
Calories 373kcal 374kcal 0%
Net carbs 0.68g 79.09g N/A
Magnesium 27mg 27mg 0%
Iron 0.72mg 0.74mg 0%
Sugar 0.5g 0.33g N/A
Tryptophan 0.315mg 0.103mg 0%
Threonine 0.871mg 0.271mg 0%
Isoleucine 1.519mg 0.339mg 0%
Leucine 2.344mg 0.656mg 0%
Lysine 2.037mg 0.215mg 0%
Methionine 0.641mg 0.183mg 0%
Phenylalanine 1.289mg 0.398mg 0%
Valine 1.635mg 0.47mg 0%
Histidine 0.859mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +226%
Contains more FatsFats +2839.8%
Contains more WaterWater +315.9%
Contains more OtherOther +400%
Contains more CarbsCarbs +11795.6%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +3291.9%
Contains more Poly. FatPolyunsaturated fat +179.2%
Contains less Sat. FatSaturated fat -98.5%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.