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  6. Pomegranate vs. Monterey Jack

Pomegranate vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between pomegranate and monterey Jack

  • Pomegranate has more fiber, while monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • The amount of saturated fat in pomegranate is lower.

The food types used in this comparison are Pomegranates, raw and Cheese, monterey.

Infographic

Pomegranate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 PotassiumPotassium +191.4%
Contains more CopperCopper +393.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +981.8%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +7360%
Contains more IronIron +140%
Contains more ZincZinc +757.1%
Contains more PhosphorusPhosphorus +1133.3%
Contains more SeleniumSelenium +2800%

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.
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 +130.8%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B3Vitamin B3 +215.1%
Contains more Vitamin B5Vitamin B5 +79.5%
Contains more Vitamin KVitamin K +556%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +635.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%
~equal in Vitamin B6 ~0.079mg

All nutrients comparison - raw data values

Nutrient Pomegranate Monterey Jack DV% diff.
Saturated fat 0.12g 19.066g 86%
Calcium 10mg 746mg 74%
Phosphorus 36mg 444mg 58%
Protein 1.67g 24.48g 46%
Fats 1.17g 30.28g 45%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.053mg 0.39mg 26%
Sodium 3mg 600mg 26%
Selenium 0.5µg 14.5µg 25%
Zinc 0.35mg 3mg 24%
Monounsaturated fat 0.093g 8.751g 22%
Vitamin A 0µg 198µg 22%
Fiber 4g 0g 16%
Calories 83kcal 373kcal 15%
Copper 0.158mg 0.032mg 14%
Vitamin K 16.4µg 2.5µg 12%
Vitamin C 10.2mg 0mg 11%
Carbs 18.7g 0.68g 6%
Iron 0.3mg 0.72mg 5%
Polyunsaturated fat 0.079g 0.899g 5%
Potassium 236mg 81mg 5%
Folate 38µg 18µg 5%
Manganese 0.119mg 0.011mg 5%
Vitamin B1 0.067mg 0.015mg 4%
Magnesium 12mg 27mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.377mg 0.21mg 3%
Vitamin E 0.6mg 0.26mg 2%
Choline 7.6mg 15.4mg 1%
Vitamin B3 0.293mg 0.093mg 1%
Net carbs 14.7g 0.68g N/A
Sugar 13.67g 0.5g N/A
Vitamin B6 0.075mg 0.079mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +2650%
Contains more WaterWater +90%
Contains more ProteinProtein +1365.9%
Contains more FatsFats +2488%
Contains more OtherOther +569.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -99.4%
Contains more Mono. FatMonounsaturated fat +9309.7%
Contains more Poly. FatPolyunsaturated fat +1038%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.