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Monterey Jack vs. Khorasan wheat — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and khorasan wheat

  • Monterey Jack has more calcium; however, khorasan wheat is higher in selenium, manganese, copper, vitamin B1, fiber, vitamin B3, and iron.
  • Khorasan wheat covers your daily need for selenium, 122% more than monterey Jack.
  • The glycemic index of khorasan wheat is higher.

These are the specific foods used in this comparison Cheese, monterey and Wheat, KAMUT khorasan, uncooked.

Infographic

Monterey Jack vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +3290.9%
Contains more PhosphorusPhosphorus +22%
Contains more MagnesiumMagnesium +381.5%
Contains more PotassiumPotassium +397.5%
Contains more IronIron +423.6%
Contains more CopperCopper +1481.3%
Contains more ZincZinc +22.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +24763.6%
Contains more SeleniumSelenium +462.1%

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +134.6%
Contains more Vitamin B1Vitamin B1 +3673.3%
Contains more Vitamin B3Vitamin B3 +6754.8%
Contains more Vitamin B5Vitamin B5 +351.9%
Contains more Vitamin B6Vitamin B6 +227.8%
Contains more CholineCholine +67.5%
~equal in Vitamin C ~0mg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +68.4%
Contains more FatsFats +1321.6%
Contains more WaterWater +270.5%
Contains more OtherOther +111.3%
Contains more CarbsCarbs +10279.4%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +4008.5%
Contains more Poly. FatPolyunsaturated fat +44.8%
Contains less Sat. FatSaturated fat -99%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Khorasan wheat DV% diff.
Selenium 14.5µg 81.5µg 122%
Manganese 0.011mg 2.735mg 118%
Saturated fat 19.066g 0.196g 86%
Calcium 746mg 22mg 72%
Copper 0.032mg 0.506mg 53%
Vitamin B1 0.015mg 0.566mg 46%
Fiber 0g 11.1g 44%
Fats 30.28g 2.13g 43%
Vitamin B3 0.093mg 6.375mg 39%
Iron 0.72mg 3.77mg 38%
Vitamin B12 0.83µg 35%
Cholesterol 89mg 0mg 30%
Sodium 600mg 5mg 26%
Magnesium 27mg 130mg 25%
Carbs 0.68g 70.58g 23%
Vitamin A 198µg 1µg 22%
Starch 52.41g 22%
Monounsaturated fat 8.751g 0.213g 21%
Protein 24.48g 14.54g 20%
Vitamin B2 0.39mg 0.184mg 16%
Vitamin B5 0.21mg 0.949mg 15%
Vitamin B6 0.079mg 0.259mg 14%
Phosphorus 444mg 364mg 11%
Potassium 81mg 403mg 9%
Zinc 3mg 3.68mg 6%
Folate 18µg 5%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Polyunsaturated fat 0.899g 0.621g 2%
Choline 15.4mg 25.8mg 2%
Calories 373kcal 337kcal 2%
Vitamin E 0.26mg 0.61mg 2%
Vitamin K 2.5µg 1.8µg 1%
Net carbs 0.68g 59.48g N/A
Sugar 0.5g 7.84g N/A
Trans fat 0.005g N/A
Tryptophan 0.315mg 0.13mg 0%
Threonine 0.871mg 0.442mg 0%
Isoleucine 1.519mg 0.566mg 0%
Leucine 2.344mg 1.112mg 0%
Lysine 2.037mg 0.416mg 0%
Methionine 0.641mg 0.251mg 0%
Phenylalanine 1.289mg 0.772mg 0%
Valine 1.635mg 0.687mg 0%
Histidine 0.859mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
72%
Monterey Jack
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 7.34g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 18.87g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.