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  6. Mung bean vs. Monterey Jack

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

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A recap on differences between mung beans and monterey Jack

  • Mung beans have more folate, copper, iron, fiber, vitamin B1, manganese, and magnesium; however, monterey Jack is higher in calcium and vitamin B12.
  • Mung beans cover your daily folate needs 152% more than monterey Jack.
  • Mung beans have less saturated fat.

Food varieties used in this article are Mung beans, mature seeds, raw and Cheese, monterey.

Infographic

Mung bean vs Monterey Jack 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +1438.3%
Contains more IronIron +836.1%
Contains more CopperCopper +2840.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +9309.1%
Contains more CalciumCalcium +465.2%
Contains more ZincZinc +11.9%
Contains more PhosphorusPhosphorus +21%
Contains more SeleniumSelenium +76.8%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B1Vitamin B1 +4040%
Contains more Vitamin B3Vitamin B3 +2320.4%
Contains more Vitamin B5Vitamin B5 +809.5%
Contains more Vitamin B6Vitamin B6 +383.5%
Contains more Vitamin KVitamin K +260%
Contains more FolateFolate +3372.2%
Contains more CholineCholine +535.7%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Mung bean Monterey Jack DV% diff.
Folate 625µg 18µg 152%
Copper 0.941mg 0.032mg 101%
Saturated fat 0.348g 19.066g 85%
Iron 6.74mg 0.72mg 75%
Fiber 16.3g 0g 65%
Calcium 132mg 746mg 61%
Vitamin B1 0.621mg 0.015mg 51%
Fats 1.15g 30.28g 45%
Manganese 1.035mg 0.011mg 45%
Magnesium 189mg 27mg 39%
Vitamin B12 0µg 0.83µg 35%
Potassium 1246mg 81mg 34%
Vitamin B5 1.91mg 0.21mg 34%
Cholesterol 0mg 89mg 30%
Sodium 15mg 600mg 25%
Vitamin B6 0.382mg 0.079mg 23%
Monounsaturated fat 0.161g 8.751g 21%
Carbs 62.62g 0.68g 21%
Vitamin A 6µg 198µg 21%
Choline 97.9mg 15.4mg 15%
Vitamin B3 2.251mg 0.093mg 13%
Vitamin B2 0.233mg 0.39mg 12%
Selenium 8.2µg 14.5µg 11%
Phosphorus 367mg 444mg 11%
Vitamin C 4.8mg 0mg 5%
Vitamin K 9µg 2.5µg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 0.384g 0.899g 3%
Zinc 2.68mg 3mg 3%
Vitamin E 0.51mg 0.26mg 2%
Calories 347kcal 373kcal 1%
Protein 23.86g 24.48g 1%
Net carbs 46.32g 0.68g N/A
Sugar 6.6g 0.5g N/A
Tryptophan 0.26mg 0.315mg 0%
Threonine 0.782mg 0.871mg 0%
Isoleucine 1.008mg 1.519mg 0%
Leucine 1.847mg 2.344mg 0%
Lysine 1.664mg 2.037mg 0%
Methionine 0.286mg 0.641mg 0%
Phenylalanine 1.443mg 1.289mg 0%
Valine 1.237mg 1.635mg 0%
Histidine 0.695mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +9108.8%
Contains more FatsFats +2533%
Contains more WaterWater +353.1%
~equal in Protein ~24.48g
~equal in Other ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +5335.4%
Contains more Poly. FatPolyunsaturated fat +134.1%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.