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  6. Monterey Jack vs. Summer squash

Monterey Jack vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and summer squash?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, yet summer squash is richer in vitamin C.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Summer squash contains less cholesterol.
  • Summer squash has a lower glycemic index than monterey Jack.

We used Cheese, monterey and Squash, summer, all varieties, raw types in this comparison.

Infographic

Monterey Jack vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +4873.3%
Contains more IronIron +105.7%
Contains more ZincZinc +934.5%
Contains more PhosphorusPhosphorus +1068.4%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +223.5%
Contains more CopperCopper +59.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1490.9%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +1880%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +174.6%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B3Vitamin B3 +423.7%
Contains more Vitamin B6Vitamin B6 +175.9%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +61.1%

All nutrients comparison - raw data values

Nutrient Monterey Jack Summer squash DV% diff.
Saturated fat 19.066g 0.044g 86%
Calcium 746mg 15mg 73%
Phosphorus 444mg 38mg 58%
Protein 24.48g 1.21g 47%
Fats 30.28g 0.18g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.2µg 26%
Sodium 600mg 2mg 26%
Zinc 3mg 0.29mg 25%
Monounsaturated fat 8.751g 0.016g 22%
Vitamin A 198µg 10µg 21%
Vitamin C 0mg 17mg 19%
Vitamin B2 0.39mg 0.142mg 19%
Calories 373kcal 16kcal 18%
Vitamin B6 0.079mg 0.218mg 11%
Manganese 0.011mg 0.175mg 7%
Polyunsaturated fat 0.899g 0.089g 5%
Iron 0.72mg 0.35mg 5%
Potassium 81mg 262mg 5%
Fiber 0g 1.1g 4%
Folate 18µg 29µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.048mg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 6.7mg 2%
Copper 0.032mg 0.051mg 2%
Vitamin B3 0.093mg 0.487mg 2%
Magnesium 27mg 17mg 2%
Vitamin B5 0.21mg 0.155mg 1%
Carbs 0.68g 3.35g 1%
Fructose 0.95g 1%
Vitamin E 0.26mg 0.12mg 1%
Net carbs 0.68g 2.25g N/A
Sugar 0.5g 2.2g N/A
Vitamin K 2.5µg 3µg 0%
Tryptophan 0.315mg 0.011mg 0%
Threonine 0.871mg 0.028mg 0%
Isoleucine 1.519mg 0.042mg 0%
Leucine 2.344mg 0.069mg 0%
Lysine 2.037mg 0.065mg 0%
Methionine 0.641mg 0.017mg 0%
Phenylalanine 1.289mg 0.041mg 0%
Valine 1.635mg 0.053mg 0%
Histidine 0.859mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1923.1%
Contains more FatsFats +16722.2%
Contains more OtherOther +472.6%
Contains more CarbsCarbs +392.6%
Contains more WaterWater +130.8%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +54593.8%
Contains more Poly. FatPolyunsaturated fat +910.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.