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  6. Monterey Jack vs. Teff

Monterey Jack vs. Teff — In-Depth Nutrition Comparison

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What are the differences between monterey Jack and teff?

  • Monterey Jack is higher in calcium, yet teff is higher in manganese, copper, iron, magnesium, fiber, vitamin B1, and vitamin B6.
  • Teff's daily need coverage for manganese is 401% more.
  • Monterey Jack has 50 times more sodium than teff. While monterey Jack has 600mg of sodium, teff has only 12mg.

We used Cheese, monterey and Teff, uncooked types in this article.

Infographic

Monterey Jack vs Teff 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%
Teff
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more CalciumCalcium +314.4%
Contains more SeleniumSelenium +229.5%
Contains more MagnesiumMagnesium +581.5%
Contains more PotassiumPotassium +427.2%
Contains more IronIron +959.7%
Contains more CopperCopper +2431.3%
Contains more ZincZinc +21%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +83900%
~equal in Phosphorus ~429mg

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%
Teff
Teff
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 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +17.6%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +3516.1%
Contains more Vitamin B5Vitamin B5 +348.6%
Contains more Vitamin B6Vitamin B6 +510.1%
~equal in Vitamin C ~mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Teff DV% diff.
Manganese 0.011mg 9.24mg 401%
Iron 0.72mg 7.63mg 86%
Copper 0.032mg 0.81mg 86%
Saturated fat 19.066g 0.449g 85%
Calcium 746mg 180mg 57%
Fats 30.28g 2.38g 43%
Magnesium 27mg 184mg 37%
Vitamin B12 0.83µg 35%
Fiber 0g 8g 32%
Vitamin B6 0.079mg 0.482mg 31%
Vitamin B1 0.015mg 0.39mg 31%
Cholesterol 89mg 30%
Sodium 600mg 12mg 26%
Carbs 0.68g 73.13g 24%
Protein 24.48g 13.3g 22%
Vitamin A 198µg 0µg 22%
Vitamin B3 0.093mg 3.363mg 20%
Monounsaturated fat 8.751g 0.589g 20%
Selenium 14.5µg 4.4µg 18%
Starch 36.56g 15%
Vitamin B5 0.21mg 0.942mg 15%
Potassium 81mg 427mg 10%
Vitamin B2 0.39mg 0.27mg 9%
Zinc 3mg 3.63mg 6%
Folate 18µg 5%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Phosphorus 444mg 429mg 2%
Vitamin E 0.26mg 0.08mg 1%
Polyunsaturated fat 0.899g 1.071g 1%
Fructose 0.47g 1%
Vitamin K 2.5µg 1.9µg 1%
Calories 373kcal 367kcal 0%
Net carbs 0.68g 65.13g N/A
Sugar 0.5g 1.84g N/A
Choline 15.4mg 13.1mg 0%
Tryptophan 0.315mg 0.139mg 0%
Threonine 0.871mg 0.51mg 0%
Isoleucine 1.519mg 0.501mg 0%
Leucine 2.344mg 1.068mg 0%
Lysine 2.037mg 0.376mg 0%
Methionine 0.641mg 0.428mg 0%
Phenylalanine 1.289mg 0.698mg 0%
Valine 1.635mg 0.686mg 0%
Histidine 0.859mg 0.301mg 0%
Omega-3 - ALA 0.135g 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
Teff
Teff
1
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more ProteinProtein +84.1%
Contains more FatsFats +1172.3%
Contains more WaterWater +365%
Contains more OtherOther +49.8%
Contains more CarbsCarbs +10654.4%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +1385.7%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +19.1%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.