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  6. Monterey Jack vs. Welsh onion

Monterey Jack vs. Welsh onion — In-Depth Nutrition Comparison

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How are monterey Jack and welsh onion different?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, and vitamin B2, while welsh onion is higher in vitamin K and vitamin C.
  • Welsh onion covers your daily need for vitamin K, 159% more than monterey Jack.
  • Welsh onion is lower in cholesterol.
  • Welsh onion has a higher glycemic index (39) than monterey Jack (27).

Cheese, monterey and Onions, welsh, raw types were used in this article.

Infographic

Monterey Jack vs Welsh onion 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +4044.4%
Contains more ZincZinc +476.9%
Contains more PhosphorusPhosphorus +806.1%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +161.7%
Contains more IronIron +69.4%
Contains more CopperCopper +118.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1145.5%

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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B5Vitamin B5 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +190.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin KVitamin K +7636%
~equal in Vitamin B6 ~0.072mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Welsh onion DV% diff.
Vitamin K 2.5µg 193.4µg 159%
Saturated fat 19.066g 0.067g 86%
Calcium 746mg 18mg 73%
Phosphorus 444mg 49mg 56%
Fats 30.28g 0.4g 46%
Protein 24.48g 1.9g 45%
Vitamin B12 0.83µg 0µg 35%
Vitamin C 0mg 27mg 30%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.6µg 25%
Sodium 600mg 17mg 25%
Zinc 3mg 0.52mg 23%
Vitamin B2 0.39mg 0.09mg 23%
Monounsaturated fat 8.751g 0.056g 22%
Vitamin A 198µg 22%
Calories 373kcal 34kcal 17%
Fiber 0g 2.4g 10%
Iron 0.72mg 1.22mg 6%
Polyunsaturated fat 0.899g 0.156g 5%
Manganese 0.011mg 0.137mg 5%
Copper 0.032mg 0.07mg 4%
Potassium 81mg 212mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin E 0.26mg 0.51mg 2%
Vitamin B3 0.093mg 0.4mg 2%
Carbs 0.68g 6.5g 2%
Choline 15.4mg 5.3mg 2%
Folate 18µg 16µg 1%
Magnesium 27mg 23mg 1%
Vitamin B6 0.079mg 0.072mg 1%
Vitamin B5 0.21mg 0.169mg 1%
Net carbs 0.68g 4.1g N/A
Sugar 0.5g 2.18g N/A
Tryptophan 0.315mg 0.021mg 0%
Threonine 0.871mg 0.074mg 0%
Isoleucine 1.519mg 0.081mg 0%
Leucine 2.344mg 0.113mg 0%
Lysine 2.037mg 0.095mg 0%
Methionine 0.641mg 0.021mg 0%
Phenylalanine 1.289mg 0.061mg 0%
Valine 1.635mg 0.084mg 0%
Histidine 0.859mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1188.4%
Contains more FatsFats +7470%
Contains more OtherOther +407.1%
Contains more CarbsCarbs +855.9%
Contains more WaterWater +120.7%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +15526.8%
Contains more Poly. FatPolyunsaturated fat +476.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.