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  6. Monterey Jack vs. Tofu

Monterey Jack vs. Tofu — In-Depth Nutrition Comparison

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Important differences between monterey Jack and tofu

  • Monterey Jack has more phosphorus, calcium, vitamin B12, vitamin B2, and zinc; however, tofu has more iron and manganese.
  • Monterey Jack's daily need coverage for saturated fat is 92% more.
  • Tofu is lower in cholesterol.
  • Monterey Jack has a higher glycemic index than tofu.

The food varieties used in the comparison are Cheese, monterey and Tofu, raw, regular, 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more CalciumCalcium +113.1%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +357.7%
Contains more SeleniumSelenium +62.9%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +49.4%
Contains more IronIron +644.4%
Contains more CopperCopper +503.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +5400%

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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B5Vitamin B5 +208.8%
Contains more Vitamin B6Vitamin B6 +68.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more CholineCholine +87%
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Monterey Jack Tofu DV% diff.
Saturated fat 19.066g 0.691g 84%
Iron 0.72mg 5.36mg 58%
Phosphorus 444mg 97mg 50%
Calcium 746mg 350mg 40%
Fats 30.28g 4.78g 39%
Vitamin B12 0.83µg 0µg 35%
Protein 24.48g 8.08g 33%
Cholesterol 89mg 0mg 30%
Manganese 0.011mg 0.605mg 26%
Vitamin B2 0.39mg 0.052mg 26%
Sodium 600mg 7mg 26%
Vitamin A 198µg 22%
Zinc 3mg 0.8mg 20%
Monounsaturated fat 8.751g 1.056g 19%
Copper 0.032mg 0.193mg 18%
Calories 373kcal 76kcal 15%
Polyunsaturated fat 0.899g 2.699g 12%
Selenium 14.5µg 8.9µg 10%
Vitamin B1 0.015mg 0.081mg 6%
Vitamin B5 0.21mg 0.068mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 28.8mg 2%
Vitamin E 0.26mg 0.01mg 2%
Vitamin B6 0.079mg 0.047mg 2%
Folate 18µg 15µg 1%
Fiber 0g 0.3g 1%
Vitamin B3 0.093mg 0.195mg 1%
Magnesium 27mg 30mg 1%
Potassium 81mg 121mg 1%
Vitamin C 0mg 0.1mg 0%
Carbs 0.68g 1.87g 0%
Net carbs 0.68g 1.57g N/A
Sugar 0.5g 0.62g N/A
Vitamin K 2.5µg 2.4µg 0%
Tryptophan 0.315mg 0.12mg 0%
Threonine 0.871mg 0.402mg 0%
Isoleucine 1.519mg 0.435mg 0%
Leucine 2.344mg 0.713mg 0%
Lysine 2.037mg 0.452mg 0%
Methionine 0.641mg 0.108mg 0%
Phenylalanine 1.289mg 0.428mg 0%
Valine 1.635mg 0.446mg 0%
Histidine 0.859mg 0.221mg 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +203%
Contains more FatsFats +533.5%
Contains more OtherOther +393.1%
Contains more CarbsCarbs +175%
Contains more WaterWater +106.2%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +728.7%
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +200.2%

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/172476/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.