Monterey Jack vs. Winged bean — In-Depth Nutrition Comparison
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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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
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
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
72%
75%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 18.844g)
Which food is cheaper?
Winged bean is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Monterey Jack is relatively richer in vitamins
Which food is richer in minerals?
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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.