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  6. Monterey Jack vs. Wakame

Monterey Jack vs. Wakame — In-Depth Nutrition Comparison

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The main differences between monterey Jack and wakame

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, and zinc, yet wakame is richer in manganese, folate, and copper.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Wakame contains less cholesterol.

Food types used in this article are Cheese, monterey and Seaweed, wakame, raw.

Infographic

Monterey Jack vs Wakame 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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +397.3%
Contains more PotassiumPotassium +62%
Contains more ZincZinc +689.5%
Contains more PhosphorusPhosphorus +455%
Contains less SodiumSodium -31.2%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +296.3%
Contains more IronIron +202.8%
Contains more CopperCopper +787.5%
Contains more ManganeseManganese +12627.3%

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin B6Vitamin B6 +3850%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +1620.4%
Contains more Vitamin B5Vitamin B5 +231.9%
Contains more Vitamin KVitamin K +112%
Contains more FolateFolate +988.9%
~equal in Choline ~13.9mg

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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +707.9%
Contains more FatsFats +4631.3%
Contains more CarbsCarbs +1244.1%
Contains more WaterWater +95%
Contains more OtherOther +102.8%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +14987.9%
Contains more Poly. FatPolyunsaturated fat +312.4%
Contains less Sat. FatSaturated fat -99.3%

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 Wakame
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Wakame DV% diff.
Saturated fat 19.066g 0.13g 86%
Calcium 746mg 150mg 60%
Manganese 0.011mg 1.4mg 60%
Phosphorus 444mg 80mg 52%
Fats 30.28g 0.64g 46%
Folate 18µg 196µg 45%
Protein 24.48g 3.03g 43%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Copper 0.032mg 0.284mg 28%
Selenium 14.5µg 0.7µg 25%
Zinc 3mg 0.38mg 24%
Monounsaturated fat 8.751g 0.058g 22%
Vitamin A 198µg 18µg 20%
Magnesium 27mg 107mg 19%
Iron 0.72mg 2.18mg 18%
Calories 373kcal 45kcal 16%
Sodium 600mg 872mg 12%
Vitamin B2 0.39mg 0.23mg 12%
Vitamin B5 0.21mg 0.697mg 10%
Vitamin B3 0.093mg 1.6mg 9%
Vitamin B6 0.079mg 0.002mg 6%
Polyunsaturated fat 0.899g 0.218g 5%
Vitamin E 0.26mg 1mg 5%
Vitamin B1 0.015mg 0.06mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Carbs 0.68g 9.14g 3%
Vitamin C 0mg 3mg 3%
Vitamin K 2.5µg 5.3µg 2%
Fiber 0g 0.5g 2%
Potassium 81mg 50mg 1%
Net carbs 0.68g 8.64g N/A
Sugar 0.5g 0.65g N/A
Choline 15.4mg 13.9mg 0%
Tryptophan 0.315mg 0.035mg 0%
Threonine 0.871mg 0.165mg 0%
Isoleucine 1.519mg 0.087mg 0%
Leucine 2.344mg 0.257mg 0%
Lysine 2.037mg 0.112mg 0%
Methionine 0.641mg 0.063mg 0%
Phenylalanine 1.289mg 0.112mg 0%
Valine 1.635mg 0.209mg 0%
Histidine 0.859mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

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

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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
26%
Monterey Jack
26%
Wakame
Minerals Daily Need Coverage Score
72%
Monterey Jack
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 18.936g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 27)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 272mg)
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.
Which food is richer in vitamins?
?
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.