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  6. Semolina vs. Monterey Jack

Semolina vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between semolina and monterey Jack

  • Semolina has more manganese, vitamin B3, vitamin B6, and copper, while monterey Jack has more calcium, phosphorus, vitamin B12, and vitamin B2.
  • Monterey Jack's daily need coverage for saturated fat is 94% higher.
  • Monterey Jack contains 94 times less manganese than semolina. Semolina contains 1.035mg of manganese, while monterey Jack contains 0.011mg.
  • The amount of saturated fat in semolina is lower.
  • Monterey Jack has a lower glycemic index. The glycemic index of monterey Jack is 27, while the glycemic index of semolina is 54.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Cheese, monterey.

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +114.8%
Contains more CopperCopper +787.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +9309.1%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +950.7%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +190.2%
~equal in Magnesium ~27mg
~equal in Iron ~0.72mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 +1393.3%
Contains more Vitamin B3Vitamin B3 +5328%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin B6Vitamin B6 +472.2%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Semolina Monterey Jack DV% diff.
Saturated fat 0.294g 19.066g 85%
Calcium 71mg 746mg 68%
Fats 1.03g 30.28g 45%
Manganese 1.035mg 0.011mg 45%
Phosphorus 153mg 444mg 42%
Vitamin B12 0µg 0.83µg 35%
Protein 7.51g 24.48g 34%
Vitamin B3 5.048mg 0.093mg 31%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.452mg 0.079mg 29%
Copper 0.284mg 0.032mg 28%
Starch 68.29g 28%
Carbs 80.89g 0.68g 27%
Vitamin B2 0.05mg 0.39mg 26%
Sodium 2mg 600mg 26%
Vitamin A 198µg 22%
Monounsaturated fat 0.258g 8.751g 21%
Zinc 1.02mg 3mg 18%
Vitamin B1 0.224mg 0.015mg 17%
Selenium 19.9µg 14.5µg 10%
Vitamin B5 0.672mg 0.21mg 9%
Fiber 1.8g 0g 7%
Polyunsaturated fat 0.322g 0.899g 4%
Vitamin D 0µg 0.6µg 3%
Folate 8µg 18µg 3%
Choline 15.4mg 3%
Potassium 174mg 81mg 3%
Vitamin D 0IU 22IU 3%
Vitamin E 0.03mg 0.26mg 2%
Vitamin K 0.1µg 2.5µg 2%
Calories 374kcal 373kcal 0%
Net carbs 79.09g 0.68g N/A
Magnesium 27mg 27mg 0%
Iron 0.74mg 0.72mg 0%
Sugar 0.33g 0.5g N/A
Tryptophan 0.103mg 0.315mg 0%
Threonine 0.271mg 0.871mg 0%
Isoleucine 0.339mg 1.519mg 0%
Leucine 0.656mg 2.344mg 0%
Lysine 0.215mg 2.037mg 0%
Methionine 0.183mg 0.641mg 0%
Phenylalanine 0.398mg 1.289mg 0%
Valine 0.47mg 1.635mg 0%
Histidine 0.185mg 0.859mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 CarbsCarbs +11795.6%
Contains more ProteinProtein +226%
Contains more FatsFats +2839.8%
Contains more WaterWater +315.9%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -98.5%
Contains more Mono. FatMonounsaturated fat +3291.9%
Contains more Poly. FatPolyunsaturated fat +179.2%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.