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Soursop vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between soursop and monterey Jack

  • Soursop has more vitamin C; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium.
  • Monterey Jack covers your daily saturated fat needs 95% more than soursop.
  • Soursop contains less sodium.

Specific food types used in this comparison are Soursop, raw and Cheese, monterey.

Infographic

Soursop 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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
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 +243.2%
Contains more CopperCopper +168.8%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +5228.6%
Contains more IronIron +20%
Contains more ZincZinc +2900%
Contains more PhosphorusPhosphorus +1544.4%
Contains more SeleniumSelenium +2316.7%

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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
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 +867.7%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +525%
Contains more FolateFolate +28.6%
Contains more CholineCholine +102.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 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 +2376.5%
Contains more WaterWater +97.9%
Contains more ProteinProtein +2348%
Contains more FatsFats +9993.3%
Contains more OtherOther +407.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 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 -99.7%
Contains more Mono. FatMonounsaturated fat +9623.3%
Contains more Poly. FatPolyunsaturated fat +1202.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soursop 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soursop Monterey Jack DV% diff.
Saturated fat 0.051g 19.066g 86%
Calcium 14mg 746mg 73%
Phosphorus 27mg 444mg 60%
Protein 1g 24.48g 47%
Fats 0.3g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Zinc 0.1mg 3mg 26%
Vitamin B2 0.05mg 0.39mg 26%
Selenium 0.6µg 14.5µg 25%
Sodium 14mg 600mg 25%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.09g 8.751g 22%
Vitamin A 0µg 198µg 22%
Calories 66kcal 373kcal 15%
Fiber 3.3g 0g 13%
Copper 0.086mg 0.032mg 6%
Polyunsaturated fat 0.069g 0.899g 6%
Potassium 278mg 81mg 6%
Vitamin B3 0.9mg 0.093mg 5%
Carbs 16.84g 0.68g 5%
Vitamin B1 0.07mg 0.015mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.059mg 0.079mg 2%
Vitamin K 0.4µg 2.5µg 2%
Iron 0.6mg 0.72mg 2%
Vitamin B5 0.253mg 0.21mg 1%
Magnesium 21mg 27mg 1%
Vitamin E 0.08mg 0.26mg 1%
Folate 14µg 18µg 1%
Choline 7.6mg 15.4mg 1%
Net carbs 13.54g 0.68g N/A
Sugar 13.54g 0.5g N/A
Manganese 0.011mg 0%
Tryptophan 0.011mg 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 0.06mg 2.037mg 0%
Methionine 0.007mg 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop 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
12%
Soursop
26%
Monterey Jack
Minerals Daily Need Coverage Score
11%
Soursop
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Soursop
Soursop is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 586mg)
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 19.015g)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 13.04g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins

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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.