Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Monterey Jack
  5. Compare
  6. Monterey Jack vs. Winged bean

Monterey Jack vs. Winged bean — In-Depth Nutrition Comparison

Compare

The main differences between monterey Jack and winged bean

  • Monterey Jack is richer in calcium, phosphorus, vitamin B1,2, and selenium, yet winged bean is richer in copper, vitamin B1, and manganese.
  • Daily need coverage for copper for winged bean is 150% higher.
  • Winged bean contains less cholesterol.

Food types used in this article are Cheese, monterey and Winged bean tuber, raw.

Infographic

Monterey Jack vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +2386.7%
Contains more ZincZinc +115.8%
Contains more PhosphorusPhosphorus +886.7%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +623.5%
Contains more IronIron +177.8%
Contains more CopperCopper +4231.3%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +4736.4%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.7%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2426.7%
Contains more Vitamin B3Vitamin B3 +1663.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.075mg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Monterey Jack Winged bean DV% diff.
Copper 0.032mg 1.386mg 150%
Saturated fat 19.066g 0.222g 86%
Calcium 746mg 30mg 72%
Phosphorus 444mg 45mg 57%
Fats 30.28g 0.9g 45%
Vitamin B12 0.83µg 0µg 35%
Vitamin B1 0.015mg 0.379mg 30%
Cholesterol 89mg 0mg 30%
Protein 24.48g 11.6g 26%
Sodium 600mg 35mg 25%
Selenium 14.5µg 0.7µg 25%
Manganese 0.011mg 0.532mg 23%
Vitamin A 198µg 0µg 22%
Monounsaturated fat 8.751g 0.234g 21%
Vitamin B2 0.39mg 0.149mg 19%
Iron 0.72mg 2mg 16%
Zinc 3mg 1.39mg 15%
Potassium 81mg 586mg 15%
Calories 373kcal 148kcal 11%
Vitamin B3 0.093mg 1.64mg 10%
Carbs 0.68g 28.1g 9%
Polyunsaturated fat 0.899g 0.174g 5%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.21mg 0.116mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Magnesium 27mg 24mg 1%
Net carbs 0.68g 28.1g N/A
Sugar 0.5g N/A
Vitamin B6 0.079mg 0.075mg 0%
Folate 18µg 19µg 0%
Tryptophan 0.315mg 0.252mg 0%
Threonine 0.871mg 0.451mg 0%
Isoleucine 1.519mg 0.425mg 0%
Leucine 2.344mg 0.64mg 0%
Lysine 2.037mg 0.592mg 0%
Methionine 0.641mg 0.143mg 0%
Phenylalanine 1.289mg 0.451mg 0%
Valine 1.635mg 0.599mg 0%
Histidine 0.859mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +111%
Contains more FatsFats +3264.4%
Contains more OtherOther +77.5%
Contains more CarbsCarbs +4032.4%
Contains more WaterWater +40%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +3639.7%
Contains more Poly. FatPolyunsaturated fat +416.7%
Contains less Sat. FatSaturated fat -98.8%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.