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  6. Pistachio vs. Monterey Jack

Pistachio vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between pistachios and monterey Jack?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, manganese, fiber, and iron, yet monterey Jack is richer in calcium and vitamin B12.
  • Pistachios' daily need coverage for copper is 141% higher.
  • Pistachios contain less saturated fat.

We used Nuts, pistachio nuts, raw and Cheese, monterey types in this comparison.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +348.1%
Contains more PotassiumPotassium +1165.4%
Contains more IronIron +444.4%
Contains more CopperCopper +3962.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +10809.1%
Contains more CalciumCalcium +610.5%
Contains more ZincZinc +36.4%
Contains more SeleniumSelenium +107.1%
~equal in Phosphorus ~444mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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 +1000%
Contains more Vitamin B1Vitamin B1 +5700%
Contains more Vitamin B3Vitamin B3 +1297.8%
Contains more Vitamin B5Vitamin B5 +147.6%
Contains more Vitamin B6Vitamin B6 +2051.9%
Contains more FolateFolate +183.3%
Contains more Vitamin AVitamin A +661.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pistachio Monterey Jack DV% diff.
Copper 1.3mg 0.032mg 141%
Vitamin B6 1.7mg 0.079mg 125%
Polyunsaturated fat 14.38g 0.899g 90%
Vitamin B1 0.87mg 0.015mg 71%
Calcium 105mg 746mg 64%
Saturated fat 5.907g 19.066g 60%
Manganese 1.2mg 0.011mg 52%
Fiber 10.6g 0g 42%
Iron 3.92mg 0.72mg 40%
Monounsaturated fat 23.257g 8.751g 36%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Potassium 1025mg 81mg 28%
Sodium 1mg 600mg 26%
Fats 45.32g 30.28g 23%
Magnesium 121mg 27mg 22%
Vitamin A 26µg 198µg 19%
Vitamin B2 0.16mg 0.39mg 18%
Vitamin E 2.86mg 0.26mg 17%
Selenium 7µg 14.5µg 14%
Protein 20.16g 24.48g 9%
Calories 560kcal 373kcal 9%
Carbs 27.17g 0.68g 9%
Vitamin B3 1.3mg 0.093mg 8%
Folate 51µg 18µg 8%
Phosphorus 490mg 444mg 7%
Zinc 2.2mg 3mg 7%
Vitamin B5 0.52mg 0.21mg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 15.4mg 3%
Vitamin K 2.5µg 2%
Starch 1.67g 1%
Net carbs 16.57g 0.68g N/A
Sugar 7.66g 0.5g N/A
Tryptophan 0.251mg 0.315mg 0%
Threonine 0.684mg 0.871mg 0%
Isoleucine 0.917mg 1.519mg 0%
Leucine 1.604mg 2.344mg 0%
Lysine 1.138mg 2.037mg 0%
Methionine 0.36mg 0.641mg 0%
Phenylalanine 1.092mg 1.289mg 0%
Valine 1.249mg 1.635mg 0%
Histidine 0.512mg 0.859mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 FatsFats +49.7%
Contains more CarbsCarbs +3895.6%
Contains more ProteinProtein +21.4%
Contains more WaterWater +838.4%
Contains more OtherOther +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 -69%
Contains more Mono. FatMonounsaturated fat +165.8%
Contains more Poly. FatPolyunsaturated fat +1499.6%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.