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
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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 | +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.
| 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
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
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
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 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 | -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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
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
83%
26%
Minerals Daily Need Coverage Score
244%
72%
Comparison summary
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 16.182g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 6.83g)