Monterey Jack vs. Waffle — In-Depth Nutrition Comparison
Compare
Important differences between monterey Jack and waffle
- Monterey Jack has more calcium, phosphorus, vitamin B12, and zinc; however, waffle has more selenium, vitamin B1, iron, vitamin B3, and manganese.
- Monterey Jack's daily need coverage for saturated fat is 81% more.
- Monterey Jack has 4 times more zinc than waffle. Monterey Jack has 3mg of zinc, while waffle has 0.68mg.
- Waffle is lower in saturated fat.
- Waffle has a higher glycemic index than monterey Jack.
The food varieties used in the comparison are Cheese, monterey and Waffles, plain, prepared from recipe.
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.
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more CalciumCalcium | +192.5% |
| Contains more ZincZinc | +341.2% |
| Contains more PhosphorusPhosphorus | +133.7% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more IronIron | +220.8% |
| Contains more CopperCopper | +93.8% |
| Contains less SodiumSodium | -14.8% |
| Contains more ManganeseManganese | +2309.1% |
| Contains more SeleniumSelenium | +218.6% |
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 | +204.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +41.1% |
| Contains more Vitamin B12Vitamin B12 | +232% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1653.3% |
| Contains more Vitamin B3Vitamin B3 | +2129% |
| Contains more Vitamin B5Vitamin B5 | +131% |
| Contains more FolateFolate | +155.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 19.066g | 2.866g | 74% |
| Selenium | 14.5µg | 46.2µg | 58% |
| Calcium | 746mg | 255mg | 49% |
| Polyunsaturated fat | 0.899g | 6.785g | 39% |
| Phosphorus | 444mg | 190mg | 36% |
| Protein | 24.48g | 7.9g | 33% |
| Fats | 30.28g | 14.1g | 25% |
| Vitamin B12 | 0.83µg | 0.25µg | 24% |
| Zinc | 3mg | 0.68mg | 21% |
| Vitamin B1 | 0.015mg | 0.263mg | 21% |
| Iron | 0.72mg | 2.31mg | 20% |
| Vitamin A | 198µg | 65µg | 15% |
| Monounsaturated fat | 8.751g | 3.521g | 13% |
| Vitamin B3 | 0.093mg | 2.073mg | 12% |
| Carbs | 0.68g | 32.9g | 11% |
| Manganese | 0.011mg | 0.265mg | 11% |
| Cholesterol | 89mg | 69mg | 7% |
| Folate | 18µg | 46µg | 7% |
| Vitamin B5 | 0.21mg | 0.485mg | 6% |
| Calories | 373kcal | 291kcal | 4% |
| Sodium | 600mg | 511mg | 4% |
| Vitamin D | 0.6µg | 3% | |
| Vitamin B2 | 0.39mg | 0.347mg | 3% |
| Copper | 0.032mg | 0.062mg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 22IU | 3% | |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B6 | 0.079mg | 0.056mg | 2% |
| Potassium | 81mg | 159mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Magnesium | 27mg | 19mg | 2% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 0.68g | 32.9g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.315mg | 0.099mg | 0% |
| Threonine | 0.871mg | 0.289mg | 0% |
| Isoleucine | 1.519mg | 0.362mg | 0% |
| Leucine | 2.344mg | 0.63mg | 0% |
| Lysine | 2.037mg | 0.384mg | 0% |
| Methionine | 0.641mg | 0.179mg | 0% |
| Phenylalanine | 1.289mg | 0.395mg | 0% |
| Valine | 1.635mg | 0.409mg | 0% |
| Histidine | 0.859mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
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:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more ProteinProtein | +209.9% |
| Contains more FatsFats | +114.8% |
| Contains more OtherOther | +14.5% |
| Contains more CarbsCarbs | +4738.2% |
~equal in
Water
~42g
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
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains more Mono. FatMonounsaturated fat | +148.5% |
| Contains less Sat. FatSaturated fat | -85% |
| Contains more Poly. FatPolyunsaturated fat | +654.7% |
