Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Monterey Jack

Flax seeds vs. Monterey Jack — In-Depth Nutrition Comparison

Compare

A recap on differences between flax seeds and monterey Jack

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, iron, and vitamin B6; however, monterey Jack is higher in calcium and vitamin B12.
  • Flax seeds cover your daily vitamin B1 needs 136% more than monterey Jack.
  • Flax seeds have less saturated fat.

Food varieties used in this article are Seeds, flaxseed and Cheese, monterey.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1351.9%
Contains more PotassiumPotassium +903.7%
Contains more IronIron +695.8%
Contains more CopperCopper +3712.5%
Contains more ZincZinc +44.7%
Contains more PhosphorusPhosphorus +44.6%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +22463.6%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +192.5%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +19.2%
Contains more Vitamin B1Vitamin B1 +10860%
Contains more Vitamin B3Vitamin B3 +3211.8%
Contains more Vitamin B5Vitamin B5 +369%
Contains more Vitamin B6Vitamin B6 +498.7%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +383.3%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +142.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Flax seeds Monterey Jack DV% diff.
Polyunsaturated fat 28.73g 0.899g 186%
Vitamin B1 1.644mg 0.015mg 136%
Copper 1.22mg 0.032mg 132%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.011mg 107%
Magnesium 392mg 27mg 87%
Saturated fat 3.663g 19.066g 70%
Iron 5.73mg 0.72mg 63%
Calcium 255mg 746mg 49%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.473mg 0.079mg 30%
Phosphorus 642mg 444mg 28%
Sodium 30mg 600mg 25%
Potassium 813mg 81mg 22%
Vitamin A 0µg 198µg 22%
Selenium 25.4µg 14.5µg 20%
Vitamin B3 3.08mg 0.093mg 19%
Fats 42.16g 30.28g 18%
Vitamin B2 0.161mg 0.39mg 18%
Folate 87µg 18µg 17%
Vitamin B5 0.985mg 0.21mg 16%
Zinc 4.34mg 3mg 12%
Choline 78.7mg 15.4mg 12%
Protein 18.29g 24.48g 12%
Carbs 28.88g 0.68g 9%
Calories 534kcal 373kcal 8%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Monounsaturated fat 7.527g 8.751g 3%
Vitamin K 4.3µg 2.5µg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0.68g N/A
Sugar 1.55g 0.5g N/A
Vitamin E 0.31mg 0.26mg 0%
Tryptophan 0.297mg 0.315mg 0%
Threonine 0.766mg 0.871mg 0%
Isoleucine 0.896mg 1.519mg 0%
Leucine 1.235mg 2.344mg 0%
Lysine 0.862mg 2.037mg 0%
Methionine 0.37mg 0.641mg 0%
Phenylalanine 0.957mg 1.289mg 0%
Valine 1.072mg 1.635mg 0%
Histidine 0.472mg 0.859mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +39.2%
Contains more CarbsCarbs +4147.1%
Contains more ProteinProtein +33.8%
Contains more WaterWater +489.2%
~equal in Other ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -80.8%
Contains more Poly. FatPolyunsaturated fat +3095.8%
Contains more Mono. FatMonounsaturated fat +16.3%

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Monterey Jack
Monterey Jack vs Gouda cheese
Gouda cheese
Monterey Jack
Monterey Jack vs Brunost
Brunost
Monterey Jack
Monterey Jack vs Limburger
Limburger

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.