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  6. Monterey Jack vs. Spelt

Monterey Jack vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between monterey Jack and spelt

  • Monterey Jack has more calcium and vitamin B12; however, spelt is higher in manganese, copper, iron, fiber, vitamin B3, and vitamin B1.
  • Spelt covers your daily manganese needs 129% more than monterey Jack.
  • Spelt has less cholesterol.
  • The glycemic index of spelt is higher.

Food varieties used in this article are Cheese, monterey and Spelt, uncooked.

Infographic

Monterey Jack vs Spelt 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%
Spelt
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +2663%
Contains more SeleniumSelenium +23.9%
Contains more MagnesiumMagnesium +403.7%
Contains more PotassiumPotassium +379%
Contains more IronIron +516.7%
Contains more CopperCopper +1496.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +27018.2%
~equal in Zinc ~3.28mg
~equal in Phosphorus ~401mg

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%
Spelt
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +245.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +203.8%
Contains more Vitamin B1Vitamin B1 +2326.7%
Contains more Vitamin B3Vitamin B3 +7258.1%
Contains more Vitamin B5Vitamin B5 +408.6%
Contains more Vitamin B6Vitamin B6 +191.1%
Contains more Vitamin KVitamin K +44%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Spelt DV% diff.
Manganese 0.011mg 2.983mg 129%
Saturated fat 19.066g 0.406g 85%
Calcium 746mg 27mg 72%
Copper 0.032mg 0.511mg 53%
Iron 0.72mg 4.44mg 47%
Fats 30.28g 2.43g 43%
Fiber 0g 10.7g 43%
Vitamin B3 0.093mg 6.843mg 42%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B1 0.015mg 0.364mg 29%
Sodium 600mg 8mg 26%
Magnesium 27mg 136mg 26%
Carbs 0.68g 70.19g 23%
Vitamin A 198µg 0µg 22%
Starch 53.92g 22%
Vitamin B2 0.39mg 0.113mg 21%
Monounsaturated fat 8.751g 0.445g 21%
Protein 24.48g 14.57g 20%
Vitamin B5 0.21mg 1.068mg 17%
Vitamin B6 0.079mg 0.23mg 12%
Potassium 81mg 388mg 9%
Folate 18µg 45µg 7%
Phosphorus 444mg 401mg 6%
Selenium 14.5µg 11.7µg 5%
Vitamin E 0.26mg 0.79mg 4%
Choline 15.4mg 3%
Zinc 3mg 3.28mg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Polyunsaturated fat 0.899g 1.258g 2%
Calories 373kcal 338kcal 2%
Vitamin K 2.5µg 3.6µg 1%
Net carbs 0.68g 59.49g N/A
Sugar 0.5g 6.82g N/A
Tryptophan 0.315mg 0.132mg 0%
Threonine 0.871mg 0.443mg 0%
Isoleucine 1.519mg 0.552mg 0%
Leucine 2.344mg 1.07mg 0%
Lysine 2.037mg 0.409mg 0%
Methionine 0.641mg 0.258mg 0%
Phenylalanine 1.289mg 0.737mg 0%
Valine 1.635mg 0.681mg 0%
Histidine 0.859mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +68%
Contains more FatsFats +1146.1%
Contains more WaterWater +272.1%
Contains more OtherOther +98.3%
Contains more CarbsCarbs +10222.1%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1866.5%
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +39.9%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.