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  6. Monterey Jack vs. Flour

Monterey Jack vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and flour?

  • Monterey Jack is richer in calcium, phosphorus, and vitamin B12, yet flour is richer in vitamin B1, iron, folate, vitamin B3, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Flour contains less cholesterol.
  • Monterey Jack has a lower glycemic index than flour.

We used Cheese, monterey and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Monterey Jack vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +4873.3%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +311.1%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +544.4%
Contains more CopperCopper +350%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +6100%
Contains more SeleniumSelenium +133.8%

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%
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +79.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +733.3%
Contains more CholineCholine +48.1%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +6248.4%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more FolateFolate +916.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Flour DV% diff.
Saturated fat 19.066g 0.155g 86%
Calcium 746mg 15mg 73%
Vitamin B1 0.015mg 0.785mg 64%
Iron 0.72mg 4.64mg 49%
Phosphorus 444mg 108mg 48%
Fats 30.28g 0.98g 45%
Folate 18µg 183µg 41%
Vitamin B3 0.093mg 5.904mg 36%
Vitamin B12 0.83µg 0µg 35%
Selenium 14.5µg 33.9µg 35%
Cholesterol 89mg 0mg 30%
Manganese 0.011mg 0.682mg 29%
Protein 24.48g 10.33g 28%
Sodium 600mg 2mg 26%
Carbs 0.68g 76.31g 25%
Vitamin A 198µg 0µg 22%
Monounsaturated fat 8.751g 0.087g 22%
Zinc 3mg 0.7mg 21%
Copper 0.032mg 0.144mg 12%
Fiber 0g 2.7g 11%
Vitamin B2 0.39mg 0.494mg 8%
Vitamin B5 0.21mg 0.438mg 5%
Vitamin B6 0.079mg 0.044mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Polyunsaturated fat 0.899g 0.413g 3%
Vitamin K 2.5µg 0.3µg 2%
Potassium 81mg 107mg 1%
Vitamin E 0.26mg 0.06mg 1%
Magnesium 27mg 22mg 1%
Choline 15.4mg 10.4mg 1%
Calories 373kcal 364kcal 0%
Net carbs 0.68g 73.61g N/A
Sugar 0.5g 0.27g N/A
Tryptophan 0.315mg 0.127mg 0%
Threonine 0.871mg 0.281mg 0%
Isoleucine 1.519mg 0.357mg 0%
Leucine 2.344mg 0.71mg 0%
Lysine 2.037mg 0.228mg 0%
Methionine 0.641mg 0.183mg 0%
Phenylalanine 1.289mg 0.52mg 0%
Valine 1.635mg 0.415mg 0%
Histidine 0.859mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +137%
Contains more FatsFats +2989.8%
Contains more WaterWater +244%
Contains more OtherOther +671.7%
Contains more CarbsCarbs +11122.1%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +9958.6%
Contains more Poly. FatPolyunsaturated fat +117.7%
Contains less Sat. FatSaturated fat -99.2%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.