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  6. Onion vs. Monterey Jack

Onion vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between onions and monterey Jack?

  • Monterey Jack is richer than onions in calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and vitamin A.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • The amount of sodium in onions is lower.
  • The glycemic index of onions is lower.

We used Onions, raw and Cheese, monterey types in this article.

Infographic

Onion 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.
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 PotassiumPotassium +80.2%
Contains more CopperCopper +21.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1072.7%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +3143.5%
Contains more IronIron +242.9%
Contains more ZincZinc +1664.7%
Contains more PhosphorusPhosphorus +1431%
Contains more SeleniumSelenium +2800%

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.
Onion
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 B1Vitamin B1 +206.7%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1344.4%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +525%
Contains more CholineCholine +152.5%
~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient Onion Monterey Jack DV% diff.
Saturated fat 0.042g 19.066g 86%
Calcium 23mg 746mg 72%
Phosphorus 29mg 444mg 59%
Protein 1.1g 24.48g 47%
Fats 0.1g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.027mg 0.39mg 28%
Zinc 0.17mg 3mg 26%
Sodium 4mg 600mg 26%
Selenium 0.5µg 14.5µg 25%
Monounsaturated fat 0.013g 8.751g 22%
Vitamin A 0µg 198µg 22%
Calories 40kcal 373kcal 17%
Vitamin C 7.4mg 0mg 8%
Fiber 1.7g 0g 7%
Polyunsaturated fat 0.017g 0.899g 6%
Iron 0.21mg 0.72mg 6%
Manganese 0.129mg 0.011mg 5%
Magnesium 10mg 27mg 4%
Vitamin B6 0.12mg 0.079mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.046mg 0.015mg 3%
Vitamin D 0IU 22IU 3%
Carbs 9.34g 0.68g 3%
Fructose 1.29g 2%
Choline 6.1mg 15.4mg 2%
Vitamin K 0.4µg 2.5µg 2%
Vitamin B5 0.123mg 0.21mg 2%
Vitamin E 0.02mg 0.26mg 2%
Potassium 146mg 81mg 2%
Copper 0.039mg 0.032mg 1%
Net carbs 7.64g 0.68g N/A
Sugar 4.24g 0.5g N/A
Vitamin B3 0.116mg 0.093mg 0%
Folate 19µg 18µg 0%
Tryptophan 0.014mg 0.315mg 0%
Threonine 0.021mg 0.871mg 0%
Isoleucine 0.014mg 1.519mg 0%
Leucine 0.025mg 2.344mg 0%
Lysine 0.039mg 2.037mg 0%
Methionine 0.002mg 0.641mg 0%
Phenylalanine 0.025mg 1.289mg 0%
Valine 0.021mg 1.635mg 0%
Histidine 0.014mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +1273.5%
Contains more WaterWater +117.3%
Contains more ProteinProtein +2125.5%
Contains more FatsFats +30180%
Contains more OtherOther +914.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -99.8%
Contains more Mono. FatMonounsaturated fat +67215.4%
Contains more Poly. FatPolyunsaturated fat +5188.2%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.