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Monterey Jack vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and soybean raw

  • Monterey Jack has more calcium; however, soybean raw is higher in iron, copper, manganese, folate, vitamin B1, magnesium, potassium, and fiber.
  • Soybean raw covers your daily need for iron, 187% more than monterey Jack.
  • Monterey Jack has 7 times more saturated fat than soybean raw. While monterey Jack has 19.066g of saturated fat, soybean raw has only 2.884g.
  • The glycemic index of monterey Jack is higher.

These are the specific foods used in this comparison Cheese, monterey and Soybeans, mature seeds, raw.

Infographic

Monterey Jack vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +169.3%
Contains more MagnesiumMagnesium +937%
Contains more PotassiumPotassium +2118.5%
Contains more IronIron +2080.6%
Contains more CopperCopper +5081.3%
Contains more ZincZinc +63%
Contains more PhosphorusPhosphorus +58.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +22781.8%
Contains more SeleniumSelenium +22.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B1Vitamin B1 +5726.7%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +1645.2%
Contains more Vitamin B5Vitamin B5 +277.6%
Contains more Vitamin B6Vitamin B6 +377.2%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +1983.3%
Contains more CholineCholine +652.6%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +51.9%
Contains more WaterWater +380.2%
Contains more ProteinProtein +49.1%
Contains more CarbsCarbs +4335.3%
Contains more OtherOther +37.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +98.7%
Contains less Sat. FatSaturated fat -84.9%
Contains more Poly. FatPolyunsaturated fat +1151.9%

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 Soybean raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Soybean raw DV% diff.
Iron 0.72mg 15.7mg 187%
Copper 0.032mg 1.658mg 181%
Manganese 0.011mg 2.517mg 109%
Folate 18µg 375µg 89%
Saturated fat 19.066g 2.884g 74%
Vitamin B1 0.015mg 0.874mg 72%
Polyunsaturated fat 0.899g 11.255g 69%
Magnesium 27mg 280mg 60%
Potassium 81mg 1797mg 50%
Calcium 746mg 277mg 47%
Vitamin K 2.5µg 47µg 37%
Vitamin B2 0.39mg 0.87mg 37%
Phosphorus 444mg 704mg 37%
Fiber 0g 9.3g 37%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Sodium 600mg 2mg 26%
Protein 24.48g 36.49g 24%
Vitamin B6 0.079mg 0.377mg 23%
Vitamin A 198µg 1µg 22%
Choline 15.4mg 115.9mg 18%
Zinc 3mg 4.89mg 17%
Fats 30.28g 19.94g 16%
Vitamin B5 0.21mg 0.793mg 12%
Monounsaturated fat 8.751g 4.404g 11%
Carbs 0.68g 30.16g 10%
Vitamin B3 0.093mg 1.623mg 10%
Vitamin C 0mg 6mg 7%
Selenium 14.5µg 17.8µg 6%
Calories 373kcal 446kcal 4%
Vitamin E 0.26mg 0.85mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Net carbs 0.68g 20.86g N/A
Sugar 0.5g 7.33g N/A
Tryptophan 0.315mg 0.591mg 0%
Threonine 0.871mg 1.766mg 0%
Isoleucine 1.519mg 1.971mg 0%
Leucine 2.344mg 3.309mg 0%
Lysine 2.037mg 2.706mg 0%
Methionine 0.641mg 0.547mg 0%
Phenylalanine 1.289mg 2.122mg 0%
Valine 1.635mg 2.029mg 0%
Histidine 0.859mg 1.097mg 0%

Which food is preferable for your diet?

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

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%
Monterey Jack
83%
Soybean raw
Minerals Daily Need Coverage Score
72%
Monterey Jack
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 16.182g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 6.83g)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.