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Monterey Jack vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and yam?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium, yet yam is richer in potassium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Yam contains less cholesterol.
  • Monterey Jack has a lower glycemic index than yam.

We used Cheese, monterey and Yam, raw types in this comparison.

Infographic

Monterey Jack vs Yam 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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +4288.2%
Contains more IronIron +33.3%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +707.3%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +907.4%
Contains more CopperCopper +456.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +3509.1%

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%
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1118.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B3Vitamin B3 +493.5%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B6Vitamin B6 +270.9%
Contains more FolateFolate +27.8%
~equal in Vitamin K ~2.3µg
~equal in Choline ~16.5mg

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1500%
Contains more FatsFats +17711.8%
Contains more OtherOther +332.9%
Contains more CarbsCarbs +4000%
Contains more WaterWater +69.7%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +145750%
Contains more Poly. FatPolyunsaturated fat +1082.9%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Yam DV% diff.
Saturated fat 19.066g 0.037g 86%
Calcium 746mg 17mg 73%
Phosphorus 444mg 55mg 56%
Fats 30.28g 0.17g 46%
Protein 24.48g 1.53g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.032mg 28%
Sodium 600mg 9mg 26%
Zinc 3mg 0.24mg 25%
Selenium 14.5µg 0.7µg 25%
Potassium 81mg 816mg 22%
Monounsaturated fat 8.751g 0.006g 22%
Vitamin A 198µg 7µg 21%
Vitamin C 0mg 17.1mg 19%
Manganese 0.011mg 0.397mg 17%
Fiber 0g 4.1g 16%
Copper 0.032mg 0.178mg 16%
Vitamin B6 0.079mg 0.293mg 16%
Calories 373kcal 118kcal 13%
Carbs 0.68g 27.88g 9%
Vitamin B1 0.015mg 0.112mg 8%
Polyunsaturated fat 0.899g 0.076g 5%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.093mg 0.552mg 3%
Iron 0.72mg 0.54mg 2%
Vitamin B5 0.21mg 0.314mg 2%
Vitamin E 0.26mg 0.35mg 1%
Magnesium 27mg 21mg 1%
Folate 18µg 23µg 1%
Net carbs 0.68g 23.78g N/A
Sugar 0.5g 0.5g N/A
Vitamin K 2.5µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.315mg 0.012mg 0%
Threonine 0.871mg 0.054mg 0%
Isoleucine 1.519mg 0.052mg 0%
Leucine 2.344mg 0.096mg 0%
Lysine 2.037mg 0.059mg 0%
Methionine 0.641mg 0.021mg 0%
Phenylalanine 1.289mg 0.071mg 0%
Valine 1.635mg 0.062mg 0%
Histidine 0.859mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
Minerals Daily Need Coverage Score
72%
Monterey Jack
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 19.029g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.5 g)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.