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  6. Brown rice vs. Monterey Jack

Brown rice vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between brown rice and monterey Jack

  • Brown rice has more manganese; however, monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 94% more.
  • Brown rice has 89 times more manganese than monterey Jack. Brown rice has 0.974mg of manganese, while monterey Jack has 0.011mg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Cheese, monterey.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +44.4%
Contains more CopperCopper +231.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8754.5%
Contains more CalciumCalcium +24766.7%
Contains more IronIron +28.6%
Contains more ZincZinc +322.5%
Contains more PhosphorusPhosphorus +331.1%
Contains more SeleniumSelenium +150%
~equal in Potassium ~81mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 B1Vitamin B1 +1086.7%
Contains more Vitamin B3Vitamin B3 +2653.8%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B6Vitamin B6 +55.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +465.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1150%
Contains more FolateFolate +100%
Contains more CholineCholine +67.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brown rice Monterey Jack DV% diff.
Saturated fat 0.26g 19.066g 85%
Calcium 3mg 746mg 74%
Phosphorus 103mg 444mg 49%
Fats 0.97g 30.28g 45%
Protein 2.74g 24.48g 43%
Manganese 0.974mg 0.011mg 42%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 4mg 600mg 26%
Vitamin B2 0.069mg 0.39mg 25%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.369g 8.751g 21%
Zinc 0.71mg 3mg 21%
Selenium 5.8µg 14.5µg 16%
Vitamin B3 2.561mg 0.093mg 15%
Vitamin B1 0.178mg 0.015mg 14%
Calories 123kcal 373kcal 13%
Starch 24.79g 10%
Carbs 25.58g 0.68g 8%
Copper 0.106mg 0.032mg 8%
Fiber 1.6g 0g 6%
Polyunsaturated fat 0.366g 0.899g 4%
Vitamin D 0µg 0.6µg 3%
Magnesium 39mg 27mg 3%
Vitamin B5 0.38mg 0.21mg 3%
Vitamin B6 0.123mg 0.079mg 3%
Vitamin D 0IU 22IU 3%
Folate 9µg 18µg 2%
Iron 0.56mg 0.72mg 2%
Vitamin K 0.2µg 2.5µg 2%
Choline 9.2mg 15.4mg 1%
Vitamin E 0.17mg 0.26mg 1%
Net carbs 23.98g 0.68g N/A
Potassium 86mg 81mg 0%
Sugar 0.24g 0.5g N/A
Tryptophan 0.033mg 0.315mg 0%
Threonine 0.095mg 0.871mg 0%
Isoleucine 0.109mg 1.519mg 0%
Leucine 0.214mg 2.344mg 0%
Lysine 0.099mg 2.037mg 0%
Methionine 0.058mg 0.641mg 0%
Phenylalanine 0.133mg 1.289mg 0%
Valine 0.151mg 1.635mg 0%
Histidine 0.066mg 0.859mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +3661.8%
Contains more WaterWater +71.3%
Contains more ProteinProtein +793.4%
Contains more FatsFats +3021.6%
Contains more OtherOther +706.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -98.6%
Contains more Mono. FatMonounsaturated fat +2271.5%
Contains more Poly. FatPolyunsaturated fat +145.6%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.