Soy sauce vs. Monterey Jack — In-Depth Nutrition Comparison
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How are soy sauce and monterey Jack different?
- Soy sauce is richer in manganese, while monterey Jack is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
- Soy sauce covers your daily need for sodium, 213% more than monterey Jack.
- Soy sauce contains 93 times more manganese than monterey Jack. Soy sauce contains 1.018mg of manganese, while monterey Jack contains 0.011mg.
- Monterey Jack is lower in sodium.
- Monterey Jack has a higher glycemic index (27) than soy sauce (15).
Soy sauce made from soy and wheat (shoyu) and Cheese, monterey types were used in this article.
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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 more MagnesiumMagnesium | +174.1% |
| Contains more PotassiumPotassium | +437% |
| Contains more IronIron | +101.4% |
| Contains more CopperCopper | +34.4% |
| Contains more ManganeseManganese | +9154.5% |
| Contains more CalciumCalcium | +2160.6% |
| Contains more ZincZinc | +244.8% |
| Contains more PhosphorusPhosphorus | +167.5% |
| Contains less SodiumSodium | -89.1% |
| Contains more SeleniumSelenium | +2800% |
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.
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B3Vitamin B3 | +2261.3% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B6Vitamin B6 | +87.3% |
| Contains more CholineCholine | +18.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +136.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +625% |
| Contains more WaterWater | +73.5% |
| Contains more OtherOther | +328.5% |
| Contains more ProteinProtein | +200.7% |
| Contains more FatsFats | +5212.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
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 | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +9844.3% |
| Contains more Poly. FatPolyunsaturated fat | +241.8% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 5493mg | 600mg | 213% |
| Saturated fat | 0.073g | 19.066g | 86% |
| Calcium | 33mg | 746mg | 71% |
| Fats | 0.57g | 30.28g | 46% |
| Manganese | 1.018mg | 0.011mg | 44% |
| Phosphorus | 166mg | 444mg | 40% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Protein | 8.14g | 24.48g | 33% |
| Cholesterol | 0mg | 89mg | 30% |
| Selenium | 0.5µg | 14.5µg | 25% |
| Monounsaturated fat | 0.088g | 8.751g | 22% |
| Vitamin A | 0µg | 198µg | 22% |
| Zinc | 0.87mg | 3mg | 19% |
| Vitamin B2 | 0.165mg | 0.39mg | 17% |
| Calories | 53kcal | 373kcal | 16% |
| Vitamin B3 | 2.196mg | 0.093mg | 13% |
| Magnesium | 74mg | 27mg | 11% |
| Potassium | 435mg | 81mg | 10% |
| Iron | 1.45mg | 0.72mg | 9% |
| Vitamin B6 | 0.148mg | 0.079mg | 5% |
| Polyunsaturated fat | 0.263g | 0.899g | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Fiber | 0.8g | 0g | 3% |
| Vitamin E | 0mg | 0.26mg | 2% |
| Vitamin B1 | 0.033mg | 0.015mg | 2% |
| Vitamin B5 | 0.297mg | 0.21mg | 2% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Copper | 0.043mg | 0.032mg | 1% |
| Carbs | 4.93g | 0.68g | 1% |
| Folate | 14µg | 18µg | 1% |
| Choline | 18.3mg | 15.4mg | 1% |
| Net carbs | 4.13g | 0.68g | N/A |
| Sugar | 0.4g | 0.5g | N/A |
| Tryptophan | 0.096mg | 0.315mg | 0% |
| Threonine | 0.271mg | 0.871mg | 0% |
| Isoleucine | 0.318mg | 1.519mg | 0% |
| Leucine | 0.537mg | 2.344mg | 0% |
| Lysine | 0.381mg | 2.037mg | 0% |
| Methionine | 0.097mg | 0.641mg | 0% |
| Phenylalanine | 0.353mg | 1.289mg | 0% |
| Valine | 0.332mg | 1.635mg | 0% |
| Histidine | 0.174mg | 0.859mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
12%
26%
Minerals Daily Need Coverage Score
112%
72%
Comparison summary
Which food is lower in Cholesterol?
Soy sauce is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 18.993g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 12)
Which food is cheaper?
Soy sauce is cheaper (difference - $0.6)
Which food contains less Sodium?
Monterey Jack contains less Sodium (difference - 4893mg)
Which food is richer in minerals?
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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.