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  6. Monterey Jack vs. Spinach raw

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

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Important differences between monterey Jack and spinach raw

  • Monterey Jack has more calcium, phosphorus, and vitamin B12; however, spinach raw has more vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 400% more.
  • Spinach raw is lower in cholesterol.

The food varieties used in the comparison are Cheese, monterey and Spinach, raw.

Infographic

Monterey Jack vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +653.5%
Contains more ZincZinc +466%
Contains more PhosphorusPhosphorus +806.1%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +192.6%
Contains more PotassiumPotassium +588.9%
Contains more IronIron +276.4%
Contains more CopperCopper +306.3%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +8054.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B5Vitamin B5 +223.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +136.9%
Contains more Vitamin EVitamin E +680.8%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B3Vitamin B3 +678.5%
Contains more Vitamin B6Vitamin B6 +146.8%
Contains more Vitamin KVitamin K +19216%
Contains more FolateFolate +977.8%
Contains more CholineCholine +25.3%

All nutrients comparison - raw data values

Nutrient Monterey Jack Spinach raw DV% diff.
Vitamin K 2.5µg 482.9µg 400%
Saturated fat 19.066g 0.063g 86%
Calcium 746mg 99mg 65%
Phosphorus 444mg 49mg 56%
Fats 30.28g 0.39g 46%
Folate 18µg 194µg 44%
Protein 24.48g 2.86g 43%
Manganese 0.011mg 0.897mg 39%
Vitamin B12 0.83µg 0µg 35%
Vitamin C 0mg 28.1mg 31%
Cholesterol 89mg 0mg 30%
Vitamin A 198µg 469µg 30%
Iron 0.72mg 2.71mg 25%
Selenium 14.5µg 1µg 25%
Sodium 600mg 79mg 23%
Monounsaturated fat 8.751g 0.01g 22%
Zinc 3mg 0.53mg 22%
Calories 373kcal 23kcal 18%
Vitamin B2 0.39mg 0.189mg 15%
Potassium 81mg 558mg 14%
Vitamin E 0.26mg 2.03mg 12%
Magnesium 27mg 79mg 12%
Copper 0.032mg 0.13mg 11%
Fiber 0g 2.2g 9%
Vitamin B6 0.079mg 0.195mg 9%
Polyunsaturated fat 0.899g 0.165g 5%
Vitamin B1 0.015mg 0.078mg 5%
Vitamin B3 0.093mg 0.724mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.21mg 0.065mg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 19.3mg 1%
Carbs 0.68g 3.63g 1%
Net carbs 0.68g 1.43g N/A
Sugar 0.5g 0.42g N/A
Tryptophan 0.315mg 0.039mg 0%
Threonine 0.871mg 0.122mg 0%
Isoleucine 1.519mg 0.147mg 0%
Leucine 2.344mg 0.223mg 0%
Lysine 2.037mg 0.174mg 0%
Methionine 0.641mg 0.053mg 0%
Phenylalanine 1.289mg 0.129mg 0%
Valine 1.635mg 0.161mg 0%
Histidine 0.859mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +755.9%
Contains more FatsFats +7664.1%
Contains more OtherOther +106.4%
Contains more CarbsCarbs +433.8%
Contains more WaterWater +122.9%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +87410%
Contains more Poly. FatPolyunsaturated fat +444.8%
Contains less Sat. FatSaturated fat -99.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.