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  6. Mustard Greens Raw vs. Monterey Jack

Mustard Greens Raw vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between mustard Greens Raw and monterey Jack

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, monterey Jack is higher in calcium, phosphorus, vitamin B12, and zinc.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than monterey Jack.
  • Mustard Greens Raw have less sodium.

Food varieties used in this article are Mustard greens, raw and Cheese, monterey.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 +18.5%
Contains more PotassiumPotassium +374.1%
Contains more IronIron +127.8%
Contains more CopperCopper +415.6%
Contains less SodiumSodium -96.7%
Contains more CalciumCalcium +548.7%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +665.5%
Contains more SeleniumSelenium +1511.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +673.1%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +760.2%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more Vitamin KVitamin K +10200%
Contains more Vitamin AVitamin A +31.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +2980%
~equal in Vitamin B5 ~0.21mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +586.8%
Contains more WaterWater +121.2%
Contains more ProteinProtein +755.9%
Contains more FatsFats +7109.5%
Contains more OtherOther +163%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.9%
Contains more Mono. FatMonounsaturated fat +9412%
Contains more Poly. FatPolyunsaturated fat +2265.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Monterey Jack
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Monterey Jack DV% diff.
Vitamin K 257.5µg 2.5µg 213%
Saturated fat 0.01g 19.066g 87%
Vitamin C 70mg 0mg 78%
Calcium 115mg 746mg 63%
Phosphorus 58mg 444mg 55%
Fats 0.42g 30.28g 46%
Protein 2.86g 24.48g 43%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 0.9µg 14.5µg 25%
Zinc 0.25mg 3mg 25%
Sodium 20mg 600mg 25%
Monounsaturated fat 0.092g 8.751g 22%
Vitamin B2 0.11mg 0.39mg 22%
Calories 27kcal 373kcal 17%
Copper 0.165mg 0.032mg 15%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.26mg 12%
Iron 1.64mg 0.72mg 12%
Potassium 384mg 81mg 9%
Vitamin B6 0.18mg 0.079mg 8%
Polyunsaturated fat 0.038g 0.899g 6%
Vitamin A 151µg 198µg 5%
Vitamin B1 0.08mg 0.015mg 5%
Vitamin B3 0.8mg 0.093mg 4%
Choline 0.5mg 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Folate 12µg 18µg 2%
Magnesium 32mg 27mg 1%
Carbs 4.67g 0.68g 1%
Net carbs 1.47g 0.68g N/A
Sugar 1.32g 0.5g N/A
Manganese 0.011mg 0%
Vitamin B5 0.21mg 0.21mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Monterey Jack
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
84%
Mustard Greens Raw
26%
Monterey Jack
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 19.056g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.6)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.