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Soybean raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and monterey Jack

  • Soybean raw has more iron, copper, manganese, folate, vitamin B1, magnesium, potassium, and fiber; however, monterey Jack is higher in calcium.
  • Soybean raw covers your daily need for iron, 187% more than monterey Jack.
  • Soybean raw has less saturated fat.
  • The glycemic index of monterey Jack is higher.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Cheese, monterey.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +937%
Contains more PotassiumPotassium +2118.5%
Contains more IronIron +2080.6%
Contains more CopperCopper +5081.3%
Contains more ZincZinc +63%
Contains more PhosphorusPhosphorus +58.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +22781.8%
Contains more SeleniumSelenium +22.8%
Contains more CalciumCalcium +169.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +226.9%
Contains more Vitamin B1Vitamin B1 +5726.7%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +1645.2%
Contains more Vitamin B5Vitamin B5 +277.6%
Contains more Vitamin B6Vitamin B6 +377.2%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +1983.3%
Contains more CholineCholine +652.6%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 ProteinProtein +49.1%
Contains more CarbsCarbs +4335.3%
Contains more OtherOther +37.2%
Contains more FatsFats +51.9%
Contains more WaterWater +380.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -84.9%
Contains more Poly. FatPolyunsaturated fat +1151.9%
Contains more Mono. FatMonounsaturated fat +98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Monterey Jack
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Soybean raw Monterey Jack DV% diff.
Iron 15.7mg 0.72mg 187%
Copper 1.658mg 0.032mg 181%
Manganese 2.517mg 0.011mg 109%
Folate 375µg 18µg 89%
Saturated fat 2.884g 19.066g 74%
Vitamin B1 0.874mg 0.015mg 72%
Polyunsaturated fat 11.255g 0.899g 69%
Magnesium 280mg 27mg 60%
Potassium 1797mg 81mg 50%
Calcium 277mg 746mg 47%
Vitamin K 47µg 2.5µg 37%
Vitamin B2 0.87mg 0.39mg 37%
Phosphorus 704mg 444mg 37%
Fiber 9.3g 0g 37%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 2mg 600mg 26%
Protein 36.49g 24.48g 24%
Vitamin B6 0.377mg 0.079mg 23%
Vitamin A 1µg 198µg 22%
Choline 115.9mg 15.4mg 18%
Zinc 4.89mg 3mg 17%
Fats 19.94g 30.28g 16%
Vitamin B5 0.793mg 0.21mg 12%
Monounsaturated fat 4.404g 8.751g 11%
Carbs 30.16g 0.68g 10%
Vitamin B3 1.623mg 0.093mg 10%
Vitamin C 6mg 0mg 7%
Selenium 17.8µg 14.5µg 6%
Calories 446kcal 373kcal 4%
Vitamin E 0.85mg 0.26mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Net carbs 20.86g 0.68g N/A
Sugar 7.33g 0.5g N/A
Tryptophan 0.591mg 0.315mg 0%
Threonine 1.766mg 0.871mg 0%
Isoleucine 1.971mg 1.519mg 0%
Leucine 3.309mg 2.344mg 0%
Lysine 2.706mg 2.037mg 0%
Methionine 0.547mg 0.641mg 0%
Phenylalanine 2.122mg 1.289mg 0%
Valine 2.029mg 1.635mg 0%
Histidine 1.097mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
26%
Monterey Jack
Minerals Daily Need Coverage Score
244%
Soybean raw
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 16.182g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 6.83g)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.