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Pasta vs. Monterey Jack — In-Depth Nutrition Comparison

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How are pasta and monterey Jack different?

  • Pasta is higher in vitamin B1; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Pasta contains 14 times more vitamin B1 than monterey Jack. While pasta contains 0.209mg of vitamin B1, monterey Jack contains only 0.015mg.
  • Pasta has less cholesterol.
  • Monterey Jack has a lower glycemic index (27) than pasta (49).

Pasta, fresh-refrigerated, plain, cooked and Cheese, monterey are the varieties used in this article.

Infographic

Pasta 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.
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 IronIron +58.3%
Contains more CopperCopper +190.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1936.4%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +12333.3%
Contains more PotassiumPotassium +237.5%
Contains more ZincZinc +435.7%
Contains more PhosphorusPhosphorus +604.8%

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.
Pasta
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 B1Vitamin B1 +1293.3%
Contains more Vitamin B3Vitamin B3 +966.7%
Contains more FolateFolate +255.6%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin B12Vitamin B12 +492.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +3566.2%
Contains more WaterWater +67.2%
Contains more ProteinProtein +375.3%
Contains more FatsFats +2783.8%
Contains more OtherOther +1045.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -99.2%
Contains more Mono. FatMonounsaturated fat +6957.3%
Contains more Poly. FatPolyunsaturated fat +109.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Monterey Jack DV% diff.
Saturated fat 0.15g 19.066g 86%
Calcium 6mg 746mg 74%
Phosphorus 63mg 444mg 54%
Fats 1.05g 30.28g 45%
Protein 5.15g 24.48g 39%
Vitamin B12 0.14µg 0.83µg 29%
Sodium 6mg 600mg 26%
Selenium 14.5µg 26%
Monounsaturated fat 0.124g 8.751g 22%
Zinc 0.56mg 3mg 22%
Vitamin A 6µg 198µg 21%
Cholesterol 33mg 89mg 19%
Vitamin B2 0.15mg 0.39mg 18%
Vitamin B1 0.209mg 0.015mg 16%
Folate 64µg 18µg 12%
Calories 131kcal 373kcal 12%
Manganese 0.224mg 0.011mg 9%
Carbs 24.93g 0.68g 8%
Copper 0.093mg 0.032mg 7%
Vitamin B3 0.992mg 0.093mg 6%
Iron 1.14mg 0.72mg 5%
Vitamin B6 0.034mg 0.079mg 3%
Polyunsaturated fat 0.429g 0.899g 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Magnesium 18mg 27mg 2%
Vitamin K 2.5µg 2%
Potassium 24mg 81mg 2%
Vitamin E 0.26mg 2%
Vitamin B5 0.183mg 0.21mg 1%
Net carbs 24.93g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.065mg 0.315mg 0%
Threonine 0.134mg 0.871mg 0%
Isoleucine 0.197mg 1.519mg 0%
Leucine 0.348mg 2.344mg 0%
Lysine 0.097mg 2.037mg 0%
Methionine 0.079mg 0.641mg 0%
Phenylalanine 0.247mg 1.289mg 0%
Valine 0.217mg 1.635mg 0%
Histidine 0.103mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Pasta
26%
Monterey Jack
Minerals Daily Need Coverage Score
16%
Pasta
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 56mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 18.916g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $1)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.