Monterey Jack vs. Tempeh — In-Depth Nutrition Comparison
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How are monterey Jack and tempeh different?
- Monterey Jack is higher in calcium, vitamin B12, selenium, and phosphorus; however, tempeh is richer in copper, manganese, and iron.
- Daily need coverage for saturated fat for monterey Jack is 83% higher.
- Tempeh has a lower glycemic index (15) than monterey Jack (27).
Cheese, monterey and Tempeh are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +572.1% |
| Contains more ZincZinc | +163.2% |
| Contains more PhosphorusPhosphorus | +66.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +408.6% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +1650% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +11718.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +937.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B3Vitamin B3 | +2738.7% |
| Contains more Vitamin B5Vitamin B5 | +32.4% |
| Contains more Vitamin B6Vitamin B6 | +172.2% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 19.066g | 2.539g | 75% |
| Calcium | 746mg | 111mg | 64% |
| Copper | 0.032mg | 0.56mg | 59% |
| Manganese | 0.011mg | 1.3mg | 56% |
| Vitamin B12 | 0.83µg | 0.08µg | 31% |
| Fats | 30.28g | 10.8g | 30% |
| Cholesterol | 89mg | 0mg | 30% |
| Selenium | 14.5µg | 0µg | 26% |
| Sodium | 600mg | 9mg | 26% |
| Phosphorus | 444mg | 266mg | 25% |
| Iron | 0.72mg | 2.7mg | 25% |
| Polyunsaturated fat | 0.899g | 4.3g | 23% |
| Vitamin A | 198µg | 0µg | 22% |
| Zinc | 3mg | 1.14mg | 17% |
| Vitamin B3 | 0.093mg | 2.64mg | 16% |
| Monounsaturated fat | 8.751g | 3.205g | 14% |
| Magnesium | 27mg | 81mg | 13% |
| Potassium | 81mg | 412mg | 10% |
| Vitamin B6 | 0.079mg | 0.215mg | 10% |
| Calories | 373kcal | 192kcal | 9% |
| Protein | 24.48g | 20.29g | 8% |
| Vitamin B1 | 0.015mg | 0.078mg | 5% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 22IU | 0IU | 3% |
| Vitamin B2 | 0.39mg | 0.358mg | 2% |
| Carbs | 0.68g | 7.64g | 2% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin K | 2.5µg | 2% | |
| Folate | 18µg | 24µg | 2% |
| Vitamin B5 | 0.21mg | 0.278mg | 1% |
| Net carbs | 0.68g | 7.64g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.315mg | 0.194mg | 0% |
| Threonine | 0.871mg | 0.796mg | 0% |
| Isoleucine | 1.519mg | 0.88mg | 0% |
| Leucine | 2.344mg | 1.43mg | 0% |
| Lysine | 2.037mg | 0.908mg | 0% |
| Methionine | 0.641mg | 0.175mg | 0% |
| Phenylalanine | 1.289mg | 0.893mg | 0% |
| Valine | 1.635mg | 0.92mg | 0% |
| Histidine | 0.859mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more ProteinProtein | +20.7% |
| Contains more FatsFats | +180.4% |
| Contains more OtherOther | +119.1% |
| Contains more CarbsCarbs | +1023.5% |
| Contains more WaterWater | +45.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains more Mono. FatMonounsaturated fat | +173% |
| Contains less Sat. FatSaturated fat | -86.7% |
| Contains more Poly. FatPolyunsaturated fat | +378.3% |
