Pilaf vs. Monterey Jack — In-Depth Nutrition Comparison
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What are the differences between pilaf and monterey Jack?
- Pilaf is higher in vitamin B1, folate, manganese, vitamin B3, and selenium, yet monterey Jack is higher in calcium, phosphorus, and vitamin B12.
- Monterey Jack's daily need coverage for saturated fat is 94% more.
- Pilaf has 80 times more manganese than monterey Jack. While pilaf has 0.882mg of manganese, monterey Jack has only 0.011mg.
- The amount of sodium in monterey Jack is lower.
- The glycemic index of monterey Jack is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Cheese, monterey types in this article.
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.
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more PotassiumPotassium | +132.1% |
| Contains more IronIron | +238.9% |
| Contains more CopperCopper | +418.8% |
| Contains more ManganeseManganese | +7918.2% |
| Contains more SeleniumSelenium | +123.4% |
| Contains more CalciumCalcium | +798.8% |
| Contains more ZincZinc | +197% |
| Contains more PhosphorusPhosphorus | +188.3% |
| Contains less SodiumSodium | -54% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3920% |
| Contains more Vitamin B3Vitamin B3 | +6488.2% |
| Contains more Vitamin B5Vitamin B5 | +240.5% |
| Contains more Vitamin B6Vitamin B6 | +406.3% |
| Contains more FolateFolate | +1077.8% |
| Contains more CholineCholine | +13.6% |
| Contains more Vitamin AVitamin A | +4850% |
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +348.3% |
| Contains more Vitamin B12Vitamin B12 | +4050% |
| Contains more Vitamin KVitamin K | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.307g | 19.066g | 85% |
| Calcium | 83mg | 746mg | 66% |
| Vitamin B1 | 0.603mg | 0.015mg | 49% |
| Folate | 212µg | 18µg | 49% |
| Fats | 1.37g | 30.28g | 44% |
| Phosphorus | 154mg | 444mg | 41% |
| Manganese | 0.882mg | 0.011mg | 38% |
| Vitamin B3 | 6.127mg | 0.093mg | 38% |
| Vitamin B12 | 0.02µg | 0.83µg | 34% |
| Selenium | 32.4µg | 14.5µg | 33% |
| Sodium | 1303mg | 600mg | 31% |
| Starch | 71.23g | 29% | |
| Cholesterol | 1mg | 89mg | 29% |
| Protein | 10.42g | 24.48g | 28% |
| Carbs | 76.31g | 0.68g | 25% |
| Vitamin B6 | 0.4mg | 0.079mg | 25% |
| Vitamin B2 | 0.087mg | 0.39mg | 23% |
| Vitamin A | 4µg | 198µg | 22% |
| Iron | 2.44mg | 0.72mg | 22% |
| Monounsaturated fat | 0.373g | 8.751g | 21% |
| Zinc | 1.01mg | 3mg | 18% |
| Copper | 0.166mg | 0.032mg | 15% |
| Vitamin B5 | 0.715mg | 0.21mg | 10% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Potassium | 188mg | 81mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Polyunsaturated fat | 0.377g | 0.899g | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin K | 0.5µg | 2.5µg | 2% |
| Calories | 359kcal | 373kcal | 1% |
| Vitamin E | 0.04mg | 0.26mg | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Net carbs | 75.11g | 0.68g | N/A |
| Sugar | 1.53g | 0.5g | N/A |
| Choline | 17.5mg | 15.4mg | 0% |
| Tryptophan | 0.086mg | 0.315mg | 0% |
| Threonine | 0.221mg | 0.871mg | 0% |
| Isoleucine | 0.279mg | 1.519mg | 0% |
| Leucine | 0.523mg | 2.344mg | 0% |
| Lysine | 0.189mg | 2.037mg | 0% |
| Methionine | 0.145mg | 0.641mg | 0% |
| Phenylalanine | 0.32mg | 1.289mg | 0% |
| Valine | 0.374mg | 1.635mg | 0% |
| Histidine | 0.15mg | 0.859mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +11122.1% |
| Contains more ProteinProtein | +134.9% |
| Contains more FatsFats | +2110.2% |
| Contains more WaterWater | +410.1% |
~equal in
Other
~3.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
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 | -98.4% |
| Contains more Mono. FatMonounsaturated fat | +2246.1% |
| Contains more Poly. FatPolyunsaturated fat | +138.5% |
