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  6. Scallion vs. Monterey Jack

Scallion vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between scallion and monterey Jack?

  • Scallion is richer in vitamin K, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc.
  • Scallion's daily need coverage for vitamin K is 170% higher.
  • Scallion contains less sodium.

We used Onions, spring or scallions (includes tops and bulb), raw and Cheese, monterey types in this comparison.

Infographic

Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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 +240.7%
Contains more IronIron +105.6%
Contains more CopperCopper +159.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1354.5%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +936.1%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +1100%
Contains more SeleniumSelenium +2316.7%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
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 +111.5%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B3Vitamin B3 +464.5%
Contains more Vitamin KVitamin K +8180%
Contains more FolateFolate +255.6%
Contains more Vitamin AVitamin A +296%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +170.2%

All nutrients comparison - raw data values

Nutrient Scallion Monterey Jack DV% diff.
Vitamin K 207µg 2.5µg 170%
Saturated fat 0.032g 19.066g 87%
Calcium 72mg 746mg 67%
Phosphorus 37mg 444mg 58%
Fats 0.19g 30.28g 46%
Protein 1.83g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 0.6µg 14.5µg 25%
Sodium 16mg 600mg 25%
Zinc 0.39mg 3mg 24%
Vitamin B2 0.08mg 0.39mg 24%
Monounsaturated fat 0.027g 8.751g 22%
Vitamin C 18.8mg 0mg 21%
Calories 32kcal 373kcal 17%
Vitamin A 50µg 198µg 16%
Folate 64µg 18µg 12%
Fiber 2.6g 0g 10%
Iron 1.48mg 0.72mg 10%
Copper 0.083mg 0.032mg 6%
Potassium 276mg 81mg 6%
Polyunsaturated fat 0.074g 0.899g 6%
Manganese 0.16mg 0.011mg 6%
Vitamin B5 0.075mg 0.21mg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 0.525mg 0.093mg 3%
Vitamin B1 0.055mg 0.015mg 3%
Vitamin D 0µg 0.6µg 3%
Magnesium 20mg 27mg 2%
Vitamin E 0.55mg 0.26mg 2%
Choline 5.7mg 15.4mg 2%
Carbs 7.34g 0.68g 2%
Vitamin B6 0.061mg 0.079mg 1%
Net carbs 4.74g 0.68g N/A
Sugar 2.33g 0.5g N/A
Tryptophan 0.02mg 0.315mg 0%
Threonine 0.072mg 0.871mg 0%
Isoleucine 0.077mg 1.519mg 0%
Leucine 0.109mg 2.344mg 0%
Lysine 0.091mg 2.037mg 0%
Methionine 0.02mg 0.641mg 0%
Phenylalanine 0.059mg 1.289mg 0%
Valine 0.081mg 1.635mg 0%
Histidine 0.032mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 +979.4%
Contains more WaterWater +119%
Contains more ProteinProtein +1237.7%
Contains more FatsFats +15836.8%
Contains more OtherOther +338.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 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 +32311.1%
Contains more Poly. FatPolyunsaturated fat +1114.9%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.