Spelt vs. Monterey Jack — In-Depth Nutrition Comparison
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A recap on differences between spelt and monterey Jack
- Spelt has more manganese, copper, iron, fiber, vitamin B3, and vitamin B1; however, monterey Jack is higher in calcium and vitamin B12.
- Spelt covers your daily manganese needs 129% more than monterey Jack.
- Spelt has less saturated fat.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spelt, uncooked 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 | +403.7% |
| Contains more PotassiumPotassium | +379% |
| Contains more IronIron | +516.7% |
| Contains more CopperCopper | +1496.9% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +27018.2% |
| Contains more CalciumCalcium | +2663% |
| Contains more PhosphorusPhosphorus | +10.7% |
| Contains more SeleniumSelenium | +23.9% |
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 EVitamin E | +203.8% |
| Contains more Vitamin B1Vitamin B1 | +2326.7% |
| Contains more Vitamin B3Vitamin B3 | +7258.1% |
| Contains more Vitamin B5Vitamin B5 | +408.6% |
| Contains more Vitamin B6Vitamin B6 | +191.1% |
| Contains more Vitamin KVitamin K | +44% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +245.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +10222.1% |
| Contains more ProteinProtein | +68% |
| Contains more FatsFats | +1146.1% |
| Contains more WaterWater | +272.1% |
| Contains more OtherOther | +98.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 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 | -97.9% |
| Contains more Poly. FatPolyunsaturated fat | +39.9% |
| Contains more Mono. FatMonounsaturated fat | +1866.5% |
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 price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.983mg | 0.011mg | 129% |
| Saturated fat | 0.406g | 19.066g | 85% |
| Calcium | 27mg | 746mg | 72% |
| Copper | 0.511mg | 0.032mg | 53% |
| Iron | 4.44mg | 0.72mg | 47% |
| Fats | 2.43g | 30.28g | 43% |
| Fiber | 10.7g | 0g | 43% |
| Vitamin B3 | 6.843mg | 0.093mg | 42% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin B1 | 0.364mg | 0.015mg | 29% |
| Sodium | 8mg | 600mg | 26% |
| Magnesium | 136mg | 27mg | 26% |
| Carbs | 70.19g | 0.68g | 23% |
| Vitamin A | 0µg | 198µg | 22% |
| Starch | 53.92g | 22% | |
| Vitamin B2 | 0.113mg | 0.39mg | 21% |
| Monounsaturated fat | 0.445g | 8.751g | 21% |
| Protein | 14.57g | 24.48g | 20% |
| Vitamin B5 | 1.068mg | 0.21mg | 17% |
| Vitamin B6 | 0.23mg | 0.079mg | 12% |
| Potassium | 388mg | 81mg | 9% |
| Folate | 45µg | 18µg | 7% |
| Phosphorus | 401mg | 444mg | 6% |
| Selenium | 11.7µg | 14.5µg | 5% |
| Vitamin E | 0.79mg | 0.26mg | 4% |
| Choline | 15.4mg | 3% | |
| Zinc | 3.28mg | 3mg | 3% |
| Vitamin D | 0.6µg | 3% | |
| Vitamin D | 22IU | 3% | |
| Polyunsaturated fat | 1.258g | 0.899g | 2% |
| Calories | 338kcal | 373kcal | 2% |
| Vitamin K | 3.6µg | 2.5µg | 1% |
| Net carbs | 59.49g | 0.68g | N/A |
| Sugar | 6.82g | 0.5g | N/A |
| Tryptophan | 0.132mg | 0.315mg | 0% |
| Threonine | 0.443mg | 0.871mg | 0% |
| Isoleucine | 0.552mg | 1.519mg | 0% |
| Leucine | 1.07mg | 2.344mg | 0% |
| Lysine | 0.409mg | 2.037mg | 0% |
| Methionine | 0.258mg | 0.641mg | 0% |
| Phenylalanine | 0.737mg | 1.289mg | 0% |
| Valine | 0.681mg | 1.635mg | 0% |
| Histidine | 0.36mg | 0.859mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
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
32%
26%
Minerals Daily Need Coverage Score
119%
72%
Comparison summary
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 592mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 18.66g)
Which food is cheaper?
Spelt is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 6.32g)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 36)
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?
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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.