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Pecan vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between pecan and monterey Jack?

  • Pecan is higher in manganese, copper, vitamin B1, and fiber, yet monterey Jack is higher in calcium, vitamin B1,2 and phosphorus.
  • Pecan's daily need coverage for manganese is 195% more.
  • The amount of saturated fat in pecan is lower.
  • The glycemic index of pecan is lower.

We used Nuts, pecans and Cheese, monterey types in this article.

Infographic

Pecan vs Monterey Jack infographic
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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.
Pecan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +406.2%
Contains more IronIron +251.4%
Contains more CopperCopper +3650%
Contains more ZincZinc +51%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +40809.1%
Contains more CalciumCalcium +965.7%
Contains more PhosphorusPhosphorus +60.3%
Contains more SeleniumSelenium +281.6%

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.
Pecan
9
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 +438.5%
Contains more Vitamin B1Vitamin B1 +4300%
Contains more Vitamin B3Vitamin B3 +1154.8%
Contains more Vitamin B5Vitamin B5 +311%
Contains more Vitamin B6Vitamin B6 +165.8%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +22.2%
Contains more CholineCholine +163%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +137.7%
Contains more CarbsCarbs +1938.2%
Contains more ProteinProtein +167%
Contains more WaterWater +1065.1%
Contains more OtherOther +139.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
3
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 -67.6%
Contains more Mono. FatMonounsaturated fat +366.2%
Contains more Poly. FatPolyunsaturated fat +2304.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Monterey Jack DV% diff.
Manganese 4.5mg 0.011mg 195%
Polyunsaturated fat 21.614g 0.899g 138%
Copper 1.2mg 0.032mg 130%
Monounsaturated fat 40.801g 8.751g 80%
Calcium 70mg 746mg 68%
Fats 71.97g 30.28g 64%
Saturated fat 6.18g 19.066g 59%
Vitamin B1 0.66mg 0.015mg 54%
Fiber 9.6g 0g 38%
Vitamin B12 0µg 0.83µg 35%
Protein 9.17g 24.48g 31%
Cholesterol 0mg 89mg 30%
Sodium 0mg 600mg 26%
Phosphorus 277mg 444mg 24%
Iron 2.53mg 0.72mg 23%
Vitamin A 3µg 198µg 22%
Magnesium 121mg 27mg 22%
Vitamin B2 0.13mg 0.39mg 20%
Selenium 3.8µg 14.5µg 19%
Calories 691kcal 373kcal 16%
Zinc 4.53mg 3mg 14%
Vitamin B5 0.863mg 0.21mg 13%
Vitamin B6 0.21mg 0.079mg 10%
Potassium 410mg 81mg 10%
Vitamin E 1.4mg 0.26mg 8%
Vitamin B3 1.167mg 0.093mg 7%
Choline 40.5mg 15.4mg 5%
Carbs 13.86g 0.68g 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 3.5µg 2.5µg 1%
Folate 22µg 18µg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 0.68g N/A
Sugar 3.97g 0.5g N/A
Starch 0.46g 0%
Tryptophan 0.093mg 0.315mg 0%
Threonine 0.306mg 0.871mg 0%
Isoleucine 0.336mg 1.519mg 0%
Leucine 0.598mg 2.344mg 0%
Lysine 0.287mg 2.037mg 0%
Methionine 0.183mg 0.641mg 0%
Phenylalanine 0.426mg 1.289mg 0%
Valine 0.411mg 1.635mg 0%
Histidine 0.262mg 0.859mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
26%
Monterey Jack
Minerals Daily Need Coverage Score
149%
Pecan
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Pecan
Pecan is lower in Saturated fat (difference - 12.886g)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 17)
Which food is cheaper?
Pecan
Pecan is cheaper (difference - $1)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.47g)
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.

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.