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  6. Prunes vs. Monterey Jack

Prunes vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between prunes and monterey Jack?

  • Prunes are richer in vitamin K, fiber, and copper, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Prunes contain less saturated fat.

We used Plums, dried (prunes), uncooked and Cheese, monterey types in this comparison.

Infographic

Prunes 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.
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +51.9%
Contains more PotassiumPotassium +803.7%
Contains more IronIron +29.2%
Contains more CopperCopper +778.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2618.2%
Contains more CalciumCalcium +1634.9%
Contains more ZincZinc +581.8%
Contains more PhosphorusPhosphorus +543.5%
Contains more SeleniumSelenium +4733.3%

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.
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 EVitamin E +65.4%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B3Vitamin B3 +1923.7%
Contains more Vitamin B5Vitamin B5 +101%
Contains more Vitamin B6Vitamin B6 +159.5%
Contains more Vitamin KVitamin K +2280%
Contains more Vitamin AVitamin A +407.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +52.5%

All nutrients comparison - raw data values

Nutrient Prunes Monterey Jack DV% diff.
Saturated fat 0.088g 19.066g 86%
Calcium 43mg 746mg 70%
Phosphorus 69mg 444mg 54%
Vitamin K 59.5µg 2.5µg 48%
Fats 0.38g 30.28g 46%
Protein 2.18g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.032mg 28%
Sodium 2mg 600mg 26%
Selenium 0.3µg 14.5µg 26%
Zinc 0.44mg 3mg 23%
Monounsaturated fat 0.053g 8.751g 22%
Carbs 63.88g 0.68g 21%
Potassium 732mg 81mg 19%
Vitamin A 39µg 198µg 18%
Vitamin B2 0.186mg 0.39mg 16%
Fructose 12.45g 16%
Manganese 0.299mg 0.011mg 13%
Vitamin B3 1.882mg 0.093mg 11%
Vitamin B6 0.205mg 0.079mg 10%
Calories 240kcal 373kcal 7%
Polyunsaturated fat 0.062g 0.899g 6%
Folate 4µg 18µg 4%
Vitamin B5 0.422mg 0.21mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.051mg 0.015mg 3%
Iron 0.93mg 0.72mg 3%
Magnesium 41mg 27mg 3%
Vitamin D 0IU 22IU 3%
Starch 5.11g 2%
Vitamin E 0.43mg 0.26mg 1%
Vitamin C 0.6mg 0mg 1%
Choline 10.1mg 15.4mg 1%
Net carbs 56.78g 0.68g N/A
Sugar 38.13g 0.5g N/A
Tryptophan 0.025mg 0.315mg 0%
Threonine 0.049mg 0.871mg 0%
Isoleucine 0.041mg 1.519mg 0%
Leucine 0.066mg 2.344mg 0%
Lysine 0.05mg 2.037mg 0%
Methionine 0.016mg 0.641mg 0%
Phenylalanine 0.052mg 1.289mg 0%
Valine 0.056mg 1.635mg 0%
Histidine 0.027mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +9294.1%
Contains more ProteinProtein +1022.9%
Contains more FatsFats +7868.4%
Contains more WaterWater +32.6%
Contains more OtherOther +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 -99.5%
Contains more Mono. FatMonounsaturated fat +16411.3%
Contains more Poly. FatPolyunsaturated fat +1350%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.