Flax vs. Monterey Jack — In-Depth Nutrition Comparison
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A recap on differences between Flax and Monterey Jack
- Flax has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Iron, and Vitamin B6, however, Monterey Jack is higher in Calcium, and Vitamin B12.
- Flax covers your daily Vitamin B1 needs 136% more than Monterey Jack.
- Flax has less Saturated Fat.
Food varieties used in this article are Seeds, flaxseed and Cheese, monterey.
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.
Contains
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Iron
+695.8%
Contains
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Magnesium
+1351.9%
Contains
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Phosphorus
+44.6%
Contains
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Potassium
+903.7%
Contains
less
Sodium
-95%
Contains
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Zinc
+44.7%
Contains
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Copper
+3712.5%
Contains
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Manganese
+22463.6%
Contains
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Selenium
+75.2%
Contains
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Calcium
+192.5%
Contains
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Iron
+695.8%
Contains
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Magnesium
+1351.9%
Contains
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Phosphorus
+44.6%
Contains
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Potassium
+903.7%
Contains
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Sodium
-95%
Contains
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Zinc
+44.7%
Contains
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Copper
+3712.5%
Contains
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Manganese
+22463.6%
Contains
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Selenium
+75.2%
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Calcium
+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.
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Contains
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Vitamin E
+19.2%
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Vitamin C
+∞%
Contains
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Vitamin B1
+10860%
Contains
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Vitamin B3
+3211.8%
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Vitamin B5
+369%
Contains
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Vitamin B6
+498.7%
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Folate
+383.3%
Contains
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Vitamin K
+72%
Contains
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Vitamin A
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+142.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+19.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+10860%
Contains
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Vitamin B3
+3211.8%
Contains
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Vitamin B5
+369%
Contains
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Vitamin B6
+498.7%
Contains
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Folate
+383.3%
Contains
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Vitamin K
+72%
Contains
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Vitamin A
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+142.2%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+39.2%
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Carbs
+4147.1%
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Protein
+33.8%
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Water
+489.2%
Equal in Other - 3.55
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Contains
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Fats
+39.2%
Contains
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Carbs
+4147.1%
Contains
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Protein
+33.8%
Contains
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Water
+489.2%
Equal in Other - 3.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-80.8%
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Polyunsaturated fat
+3095.8%
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Monounsaturated Fat
+16.3%
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Contains
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Saturated Fat
-80.8%
Contains
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Polyunsaturated fat
+3095.8%
Contains
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Monounsaturated Fat
+16.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 0.68g |
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| Protein | 18.29g | 24.48g |
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| Fats | 42.16g | 30.28g |
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| Carbs | 28.88g | 0.68g |
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| Calories | 534kcal | 373kcal |
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| Sugar | 1.55g | 0.5g |
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| Fiber | 27.3g | 0g |
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| Calcium | 255mg | 746mg |
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| Iron | 5.73mg | 0.72mg |
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| Magnesium | 392mg | 27mg |
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| Phosphorus | 642mg | 444mg |
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| Potassium | 813mg | 81mg |
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| Sodium | 30mg | 600mg |
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| Zinc | 4.34mg | 3mg |
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| Copper | 1.22mg | 0.032mg |
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| Manganese | 2.482mg | 0.011mg |
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| Selenium | 25.4µg | 14.5µg |
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| Vitamin A | 0IU | 769IU |
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| Vitamin A RAE | 0µg | 198µg |
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| Vitamin E | 0.31mg | 0.26mg |
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| Vitamin D | 0IU | 22IU |
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| Vitamin D | 0µg | 0.6µg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.015mg |
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| Vitamin B2 | 0.161mg | 0.39mg |
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| Vitamin B3 | 3.08mg | 0.093mg |
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| Vitamin B5 | 0.985mg | 0.21mg |
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| Vitamin B6 | 0.473mg | 0.079mg |
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| Folate | 87µg | 18µg |
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| Vitamin B12 | 0µg | 0.83µg |
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| Vitamin K | 4.3µg | 2.5µg |
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| Tryptophan | 0.297mg | 0.315mg |
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| Threonine | 0.766mg | 0.871mg |
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| Isoleucine | 0.896mg | 1.519mg |
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| Leucine | 1.235mg | 2.344mg |
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| Lysine | 0.862mg | 2.037mg |
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| Methionine | 0.37mg | 0.641mg |
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| Phenylalanine | 0.957mg | 1.289mg |
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| Valine | 1.072mg | 1.635mg |
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| Histidine | 0.472mg | 0.859mg |
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| Cholesterol | 0mg | 89mg |
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| Saturated Fat | 3.663g | 19.066g |
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| Monounsaturated Fat | 7.527g | 8.751g |
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| Polyunsaturated fat | 28.73g | 0.899g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
63%
27%
Minerals Daily Need Coverage Score
191%
72%
Comparison summary
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Flax contains less Sodium (difference - 570mg)
Which food is lower in Cholesterol?
Flax is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 15.403g)
Which food is cheaper?
Flax is cheaper (difference - $1)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins