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  6. Monterey Jack vs. Sweet potato

Monterey Jack vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between monterey Jack and sweet potato

  • Monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc; however, sweet potato has more vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 268% more.
  • Sweet potato is lower in cholesterol.
  • Sweet potato has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Cheese, monterey and Sweet potato, raw, unprepared.

Infographic

Monterey Jack vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +2386.7%
Contains more IronIron +18%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +844.7%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +316%
Contains more CopperCopper +371.9%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +2245.5%
~equal in Magnesium ~25mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +539.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +63.6%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +258.1%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B3Vitamin B3 +498.9%
Contains more Vitamin B5Vitamin B5 +281%
Contains more Vitamin B6Vitamin B6 +164.6%
~equal in Vitamin E ~0.26mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Sweet potato DV% diff.
Saturated fat 19.066g 0.018g 87%
Calcium 746mg 30mg 72%
Vitamin A 198µg 709µg 57%
Phosphorus 444mg 47mg 57%
Fats 30.28g 0.05g 47%
Protein 24.48g 1.57g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.6µg 25%
Zinc 3mg 0.3mg 25%
Vitamin B2 0.39mg 0.061mg 25%
Sodium 600mg 55mg 24%
Monounsaturated fat 8.751g 0.001g 22%
Calories 373kcal 86kcal 14%
Copper 0.032mg 0.151mg 13%
Fiber 0g 3g 12%
Vitamin B5 0.21mg 0.8mg 12%
Manganese 0.011mg 0.258mg 11%
Vitamin B6 0.079mg 0.209mg 10%
Potassium 81mg 337mg 8%
Polyunsaturated fat 0.899g 0.014g 6%
Carbs 0.68g 20.12g 6%
Starch 12.65g 5%
Vitamin B1 0.015mg 0.078mg 5%
Vitamin C 0mg 2.4mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 0.093mg 0.557mg 3%
Folate 18µg 11µg 2%
Choline 15.4mg 12.3mg 1%
Vitamin K 2.5µg 1.8µg 1%
Fructose 0.7g 1%
Iron 0.72mg 0.61mg 1%
Net carbs 0.68g 17.12g N/A
Magnesium 27mg 25mg 0%
Sugar 0.5g 4.18g N/A
Vitamin E 0.26mg 0.26mg 0%
Tryptophan 0.315mg 0.031mg 0%
Threonine 0.871mg 0.083mg 0%
Isoleucine 1.519mg 0.055mg 0%
Leucine 2.344mg 0.092mg 0%
Lysine 2.037mg 0.066mg 0%
Methionine 0.641mg 0.029mg 0%
Phenylalanine 1.289mg 0.089mg 0%
Valine 1.635mg 0.086mg 0%
Histidine 0.859mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1459.2%
Contains more FatsFats +60460%
Contains more OtherOther +262.2%
Contains more CarbsCarbs +2858.8%
Contains more WaterWater +88.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +875000%
Contains more Poly. FatPolyunsaturated fat +6321.4%
Contains less Sat. FatSaturated fat -99.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.