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  6. Monterey Jack vs. Wild rice raw

Monterey Jack vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and wild rice raw

  • Monterey Jack has more calcium and vitamin B12; however, wild rice raw is higher in manganese, copper, vitamin B3, magnesium, and zinc.
  • Monterey Jack covers your daily need for saturated fat, 95% more than wild rice raw.
  • Wild rice raw has less cholesterol.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Cheese, monterey and Wild rice, raw.

Infographic

Monterey Jack vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +3452.4%
Contains more SeleniumSelenium +417.9%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +427.2%
Contains more IronIron +172.2%
Contains more CopperCopper +1537.5%
Contains more ZincZinc +98.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +11981.8%
~equal in Phosphorus ~433mg

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.6%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B3Vitamin B3 +7139.8%
Contains more Vitamin B5Vitamin B5 +411.4%
Contains more Vitamin B6Vitamin B6 +394.9%
Contains more FolateFolate +427.8%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Wild rice raw DV% diff.
Saturated fat 19.066g 0.156g 86%
Calcium 746mg 21mg 73%
Manganese 0.011mg 1.329mg 57%
Copper 0.032mg 0.524mg 55%
Fats 30.28g 1.08g 45%
Vitamin B3 0.093mg 6.733mg 42%
Magnesium 27mg 177mg 36%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Zinc 3mg 5.96mg 27%
Sodium 600mg 7mg 26%
Carbs 0.68g 74.9g 25%
Fiber 0g 6.2g 25%
Vitamin B6 0.079mg 0.391mg 24%
Vitamin A 198µg 1µg 22%
Selenium 14.5µg 2.8µg 21%
Monounsaturated fat 8.751g 0.159g 21%
Protein 24.48g 14.73g 20%
Folate 18µg 95µg 19%
Vitamin B5 0.21mg 1.074mg 17%
Iron 0.72mg 1.96mg 16%
Vitamin B2 0.39mg 0.262mg 10%
Potassium 81mg 427mg 10%
Vitamin B1 0.015mg 0.115mg 8%
Vitamin E 0.26mg 0.82mg 4%
Choline 15.4mg 35mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Phosphorus 444mg 433mg 2%
Polyunsaturated fat 0.899g 0.676g 1%
Calories 373kcal 357kcal 1%
Vitamin K 2.5µg 1.9µg 1%
Net carbs 0.68g 68.7g N/A
Sugar 0.5g 2.5g N/A
Tryptophan 0.315mg 0.179mg 0%
Threonine 0.871mg 0.469mg 0%
Isoleucine 1.519mg 0.618mg 0%
Leucine 2.344mg 1.018mg 0%
Lysine 2.037mg 0.629mg 0%
Methionine 0.641mg 0.438mg 0%
Phenylalanine 1.289mg 0.721mg 0%
Valine 1.635mg 0.858mg 0%
Histidine 0.859mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +66.2%
Contains more FatsFats +2703.7%
Contains more WaterWater +428.5%
Contains more OtherOther +132%
Contains more CarbsCarbs +10914.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5403.8%
Contains more Poly. FatPolyunsaturated fat +33%
Contains less Sat. FatSaturated fat -99.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.