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  6. Safflower vs. Monterey Jack

Safflower vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between safflower and monterey Jack?

  • Safflower is richer in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, iron, and folate, yet monterey Jack is richer in calcium.
  • Safflower's daily need coverage for copper is 191% higher.
  • Safflower has 183 times more manganese than monterey Jack. Safflower has 2.014mg of manganese, while monterey Jack has 0.011mg.
  • Safflower contains less saturated fat.

We used Seeds, safflower seed kernels, dried and Cheese, monterey types in this comparison.

Infographic

Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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 +1207.4%
Contains more PotassiumPotassium +748.1%
Contains more IronIron +580.6%
Contains more CopperCopper +5359.4%
Contains more ZincZinc +68.3%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +18209.1%
Contains more CalciumCalcium +856.4%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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 +7653.3%
Contains more Vitamin B3Vitamin B3 +2355.9%
Contains more Vitamin B5Vitamin B5 +1819%
Contains more Vitamin B6Vitamin B6 +1381%
Contains more FolateFolate +788.9%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Safflower Monterey Jack DV% diff.
Copper 1.747mg 0.032mg 191%
Polyunsaturated fat 28.223g 0.899g 182%
Vitamin B1 1.163mg 0.015mg 96%
Manganese 2.014mg 0.011mg 87%
Vitamin B6 1.17mg 0.079mg 84%
Magnesium 353mg 27mg 78%
Vitamin B5 4.03mg 0.21mg 76%
Saturated fat 3.682g 19.066g 70%
Calcium 78mg 746mg 67%
Iron 4.9mg 0.72mg 52%
Folate 160µg 18µg 36%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Phosphorus 644mg 444mg 29%
Selenium 14.5µg 26%
Sodium 3mg 600mg 26%
Vitamin A 3µg 198µg 22%
Zinc 5.05mg 3mg 19%
Potassium 687mg 81mg 18%
Protein 16.18g 24.48g 17%
Vitamin B3 2.284mg 0.093mg 14%
Fats 38.45g 30.28g 13%
Carbs 34.29g 0.68g 11%
Monounsaturated fat 4.848g 8.751g 10%
Calories 517kcal 373kcal 7%
Vitamin D 0µg 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin B2 0.415mg 0.39mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 34.29g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.183mg 0.315mg 0%
Threonine 0.586mg 0.871mg 0%
Isoleucine 0.717mg 1.519mg 0%
Leucine 1.154mg 2.344mg 0%
Lysine 0.534mg 2.037mg 0%
Methionine 0.284mg 0.641mg 0%
Phenylalanine 0.806mg 1.289mg 0%
Valine 1.025mg 1.635mg 0%
Histidine 0.452mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 FatsFats +27%
Contains more CarbsCarbs +4942.6%
Contains more OtherOther +53.8%
Contains more ProteinProtein +51.3%
Contains more WaterWater +629.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 -80.7%
Contains more Poly. FatPolyunsaturated fat +3039.4%
Contains more Mono. FatMonounsaturated fat +80.5%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.