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  6. Monterey Jack vs. Tofu

Monterey Jack vs. Tofu — In-Depth Nutrition Comparison

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Differences between monterey Jack and tofu

  • Monterey Jack has more phosphorus, vitamin B12, vitamin B2, and zinc, while tofu has more manganese, copper, and iron.
  • Monterey Jack's daily need coverage for saturated fat is 89% higher.
  • The amount of cholesterol in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of monterey Jack is 27.

The food types used in this comparison are Cheese, monterey and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Monterey Jack vs Tofu 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%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more ZincZinc +91.1%
Contains more PhosphorusPhosphorus +133.7%
Contains more MagnesiumMagnesium +114.8%
Contains more PotassiumPotassium +192.6%
Contains more IronIron +269.4%
Contains more CopperCopper +1081.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +10636.4%
Contains more SeleniumSelenium +20%
~equal in Calcium ~683mg

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%
Tofu
Tofu
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B3Vitamin B3 +309.7%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more FolateFolate +61.1%

All nutrients comparison - raw data values

Nutrient Monterey Jack Tofu DV% diff.
Saturated fat 19.066g 1.261g 81%
Manganese 0.011mg 1.181mg 51%
Copper 0.032mg 0.378mg 38%
Phosphorus 444mg 190mg 36%
Vitamin B12 0.83µg 0µg 35%
Fats 30.28g 8.72g 33%
Cholesterol 89mg 0mg 30%
Polyunsaturated fat 0.899g 4.921g 27%
Sodium 600mg 14mg 25%
Iron 0.72mg 2.66mg 24%
Vitamin B2 0.39mg 0.102mg 22%
Vitamin A 198µg 22%
Monounsaturated fat 8.751g 1.925g 17%
Protein 24.48g 17.27g 14%
Zinc 3mg 1.57mg 13%
Vitamin B1 0.015mg 0.158mg 12%
Calories 373kcal 144kcal 11%
Fiber 0g 2.3g 9%
Magnesium 27mg 58mg 7%
Calcium 746mg 683mg 6%
Selenium 14.5µg 17.4µg 5%
Potassium 81mg 237mg 5%
Vitamin D 0.6µg 0µg 3%
Folate 18µg 29µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 0IU 3%
Vitamin E 0.26mg 2%
Vitamin B3 0.093mg 0.381mg 2%
Vitamin B5 0.21mg 0.133mg 2%
Vitamin K 2.5µg 2%
Carbs 0.68g 2.78g 1%
Vitamin B6 0.079mg 0.092mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.68g 0.48g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.235mg 0%
Threonine 0.871mg 0.785mg 0%
Isoleucine 1.519mg 0.849mg 0%
Leucine 2.344mg 1.392mg 0%
Lysine 2.037mg 0.883mg 0%
Methionine 0.641mg 0.211mg 0%
Phenylalanine 1.289mg 0.835mg 0%
Valine 1.635mg 0.87mg 0%
Histidine 0.859mg 0.431mg 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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +41.7%
Contains more FatsFats +247.2%
Contains more OtherOther +153.6%
Contains more CarbsCarbs +308.8%
Contains more WaterWater +70.3%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +354.6%
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +447.4%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.