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Savoy cabbage vs. Monterey Jack — In-Depth Nutrition Comparison

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How are savoy cabbage and monterey Jack different?

  • Savoy cabbage is higher in vitamin K and vitamin C; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, and zinc.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Savoy cabbage has less sodium.

Cabbage, savoy, raw and Cheese, monterey are the varieties used in this article.

Infographic

Savoy cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 +184%
Contains more CopperCopper +93.8%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +1536.4%
Contains more CalciumCalcium +2031.4%
Contains more IronIron +80%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +957.1%
Contains more SeleniumSelenium +1511.1%
~equal in Magnesium ~27mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 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 +366.7%
Contains more Vitamin B3Vitamin B3 +222.6%
Contains more Vitamin B6Vitamin B6 +140.5%
Contains more Vitamin KVitamin K +2652%
Contains more FolateFolate +344.4%
Contains more Vitamin AVitamin A +296%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +797.1%
Contains more WaterWater +121.9%
Contains more ProteinProtein +1124%
Contains more FatsFats +30180%
Contains more OtherOther +343.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -99.9%
Contains more Mono. FatMonounsaturated fat +124914.3%
Contains more Poly. FatPolyunsaturated fat +1734.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Savoy cabbage Monterey Jack DV% diff.
Saturated fat 0.013g 19.066g 87%
Calcium 35mg 746mg 71%
Phosphorus 42mg 444mg 57%
Vitamin K 68.8µg 2.5µg 55%
Fats 0.1g 30.28g 46%
Protein 2g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Vitamin C 31mg 0mg 34%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.03mg 0.39mg 28%
Selenium 0.9µg 14.5µg 25%
Zinc 0.27mg 3mg 25%
Sodium 28mg 600mg 25%
Monounsaturated fat 0.007g 8.751g 22%
Calories 27kcal 373kcal 17%
Vitamin A 50µg 198µg 16%
Folate 80µg 18µg 16%
Fiber 3.1g 0g 12%
Vitamin B6 0.19mg 0.079mg 9%
Manganese 0.18mg 0.011mg 7%
Polyunsaturated fat 0.049g 0.899g 6%
Vitamin B1 0.07mg 0.015mg 5%
Iron 0.4mg 0.72mg 4%
Potassium 230mg 81mg 4%
Copper 0.062mg 0.032mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Carbs 6.1g 0.68g 2%
Vitamin B3 0.3mg 0.093mg 1%
Vitamin E 0.17mg 0.26mg 1%
Choline 12.3mg 15.4mg 1%
Net carbs 3g 0.68g N/A
Magnesium 28mg 27mg 0%
Sugar 2.27g 0.5g N/A
Vitamin B5 0.187mg 0.21mg 0%
Tryptophan 0.02mg 0.315mg 0%
Threonine 0.069mg 0.871mg 0%
Isoleucine 0.101mg 1.519mg 0%
Leucine 0.103mg 2.344mg 0%
Lysine 0.094mg 2.037mg 0%
Methionine 0.02mg 0.641mg 0%
Phenylalanine 0.064mg 1.289mg 0%
Valine 0.085mg 1.635mg 0%
Histidine 0.041mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy cabbage 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
34%
Savoy cabbage
26%
Monterey Jack
Minerals Daily Need Coverage Score
14%
Savoy cabbage
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Savoy cabbage
Savoy cabbage is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 19.053g)
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $3.6)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 1.77g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.