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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

Pilaf 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.
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +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.
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -98.4%
Contains more Mono. FatMonounsaturated fat +2246.1%
Contains more Poly. FatPolyunsaturated fat +138.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Monterey Jack 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf 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
47%
Pilaf
26%
Monterey Jack
Minerals Daily Need Coverage Score
77%
Pilaf
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 18.759g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $4)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 703mg)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
?
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.