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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.

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.
Monterey Jack
Monterey Jack
4
:
6
Tofu
Tofu
Contains more Calcium +113.1%
Contains more Phosphorus +357.7%
Contains more Zinc +275%
Contains more Selenium +62.9%
Contains more Iron +644.4%
Contains more Magnesium +11.1%
Contains more Potassium +49.4%
Contains less Sodium -98.8%
Contains more Copper +503.1%
Contains more Manganese +5400%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +113.1%
Contains more Phosphorus +357.7%
Contains more Zinc +275%
Contains more Selenium +62.9%
Contains more Iron +644.4%
Contains more Magnesium +11.1%
Contains more Potassium +49.4%
Contains less Sodium -98.8%
Contains more Copper +503.1%
Contains more Manganese +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.
Monterey Jack
Monterey Jack
9
:
3
Tofu
Tofu
Contains more Vitamin A +804.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +650%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +68.1%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B3 +109.7%
Equal in Vitamin K - 2.4
Monterey Jack
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +804.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +650%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +68.1%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B3 +109.7%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monterey Jack
Monterey Jack
3
:
2
Tofu
Tofu
Contains more Protein +203%
Contains more Fats +533.5%
Contains more Other +393.1%
Contains more Carbs +175%
Contains more Water +106.2%
Monterey Jack
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
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 Protein +203%
Contains more Fats +533.5%
Contains more Other +393.1%
Contains more Carbs +175%
Contains more Water +106.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Monterey Jack
Monterey Jack
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +728.7%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +200.2%
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +728.7%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +200.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monterey Jack Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Tofu Opinion
Net carbs 0.68g 1.57g Tofu
Protein 24.48g 8.08g Monterey Jack
Fats 30.28g 4.78g Monterey Jack
Carbs 0.68g 1.87g Tofu
Calories 373kcal 76kcal Monterey Jack
Sugar 0.5g 0.62g Monterey Jack
Fiber 0g 0.3g Tofu
Calcium 746mg 350mg Monterey Jack
Iron 0.72mg 5.36mg Tofu
Magnesium 27mg 30mg Tofu
Phosphorus 444mg 97mg Monterey Jack
Potassium 81mg 121mg Tofu
Sodium 600mg 7mg Tofu
Zinc 3mg 0.8mg Monterey Jack
Copper 0.032mg 0.193mg Tofu
Manganese 0.011mg 0.605mg Tofu
Selenium 14.5µg 8.9µg Monterey Jack
Vitamin A 769IU 85IU Monterey Jack
Vitamin A RAE 198µg Monterey Jack
Vitamin E 0.26mg 0.01mg Monterey Jack
Vitamin D 22IU 0IU Monterey Jack
Vitamin D 0.6µg 0µg Monterey Jack
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.015mg 0.081mg Tofu
Vitamin B2 0.39mg 0.052mg Monterey Jack
Vitamin B3 0.093mg 0.195mg Tofu
Vitamin B5 0.21mg 0.068mg Monterey Jack
Vitamin B6 0.079mg 0.047mg Monterey Jack
Folate 18µg 15µg Monterey Jack
Vitamin B12 0.83µg 0µg Monterey Jack
Vitamin K 2.5µg 2.4µg Monterey Jack
Tryptophan 0.315mg 0.12mg Monterey Jack
Threonine 0.871mg 0.402mg Monterey Jack
Isoleucine 1.519mg 0.435mg Monterey Jack
Leucine 2.344mg 0.713mg Monterey Jack
Lysine 2.037mg 0.452mg Monterey Jack
Methionine 0.641mg 0.108mg Monterey Jack
Phenylalanine 1.289mg 0.428mg Monterey Jack
Valine 1.635mg 0.446mg Monterey Jack
Histidine 0.859mg 0.221mg Monterey Jack
Cholesterol 89mg 0mg Tofu
Saturated Fat 19.066g 0.691g Tofu
Monounsaturated Fat 8.751g 1.056g Monterey Jack
Polyunsaturated fat 0.899g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Monterey Jack
6%
Tofu
Minerals Daily Need Coverage Score
72%
Monterey Jack
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 593mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.375g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.12g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.