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  6. Soy milk vs. Monterey Jack

Soy milk vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between soy milk and monterey Jack

  • Soy milk has less calcium, phosphorus, vitamin B12, zinc, vitamin B2, selenium, and vitamin A.
  • Monterey Jack covers your daily saturated fat needs 94% more than soy milk.
  • Soy milk has less sodium.

Food varieties used in this article are Soymilk, original, and vanilla, unfortified and Cheese, monterey.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +45.7%
Contains more CopperCopper +300%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +1927.3%
Contains more CalciumCalcium +2884%
Contains more IronIron +12.5%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +753.8%
Contains more SeleniumSelenium +202.1%
~equal in Magnesium ~27mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 +300%
Contains more Vitamin B3Vitamin B3 +451.6%
Contains more Vitamin B5Vitamin B5 +77.6%
Contains more Vitamin KVitamin K +20%
Contains more CholineCholine +53.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +465.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.079mg
~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient Soy milk Monterey Jack DV% diff.
Saturated fat 0.205g 19.066g 86%
Calcium 25mg 746mg 72%
Phosphorus 52mg 444mg 56%
Fats 1.75g 30.28g 44%
Protein 3.27g 24.48g 42%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Zinc 0.12mg 3mg 26%
Vitamin B2 0.069mg 0.39mg 25%
Sodium 51mg 600mg 24%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.401g 8.751g 21%
Selenium 4.8µg 14.5µg 18%
Calories 54kcal 373kcal 16%
Copper 0.128mg 0.032mg 11%
Manganese 0.223mg 0.011mg 9%
Vitamin B1 0.06mg 0.015mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.513mg 0.093mg 3%
Vitamin B5 0.373mg 0.21mg 3%
Vitamin D 0IU 22IU 3%
Carbs 6.28g 0.68g 2%
Fiber 0.6g 0g 2%
Iron 0.64mg 0.72mg 1%
Vitamin E 0.11mg 0.26mg 1%
Potassium 118mg 81mg 1%
Choline 23.6mg 15.4mg 1%
Net carbs 5.68g 0.68g N/A
Magnesium 25mg 27mg 0%
Sugar 3.99g 0.5g N/A
Vitamin B6 0.077mg 0.079mg 0%
Vitamin K 3µg 2.5µg 0%
Folate 18µg 18µg 0%
Polyunsaturated fat 0.961g 0.899g 0%
Tryptophan 0.038mg 0.315mg 0%
Threonine 0.108mg 0.871mg 0%
Isoleucine 0.114mg 1.519mg 0%
Leucine 0.186mg 2.344mg 0%
Lysine 0.131mg 2.037mg 0%
Methionine 0.027mg 0.641mg 0%
Phenylalanine 0.113mg 1.289mg 0%
Valine 0.117mg 1.635mg 0%
Histidine 0.061mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +823.5%
Contains more WaterWater +114.7%
Contains more ProteinProtein +648.6%
Contains more FatsFats +1630.3%
Contains more OtherOther +446.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -98.9%
Contains more Mono. FatMonounsaturated fat +2082.3%
~equal in Polyunsaturated fat ~0.899g

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.