Spinach raw vs. Monterey Jack — In-Depth Nutrition Comparison
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Important differences between spinach raw and monterey Jack
- Spinach raw has more vitamin K, vitamin A, folate, manganese, and vitamin C; however, monterey Jack has more calcium, phosphorus, and vitamin B12.
- Spinach raw's daily need coverage for vitamin K is 400% more.
- Spinach raw is lower in saturated fat.
The food varieties used in the comparison are Spinach, 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 | +192.6% |
| Contains more PotassiumPotassium | +588.9% |
| Contains more IronIron | +276.4% |
| Contains more CopperCopper | +306.3% |
| Contains less SodiumSodium | -86.8% |
| Contains more ManganeseManganese | +8054.5% |
| Contains more CalciumCalcium | +653.5% |
| Contains more ZincZinc | +466% |
| Contains more PhosphorusPhosphorus | +806.1% |
| Contains more SeleniumSelenium | +1350% |
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 AVitamin A | +136.9% |
| Contains more Vitamin EVitamin E | +680.8% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B3Vitamin B3 | +678.5% |
| Contains more Vitamin B6Vitamin B6 | +146.8% |
| Contains more Vitamin KVitamin K | +19216% |
| Contains more FolateFolate | +977.8% |
| Contains more CholineCholine | +25.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin B5Vitamin B5 | +223.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +433.8% |
| Contains more WaterWater | +122.9% |
| Contains more ProteinProtein | +755.9% |
| Contains more FatsFats | +7664.1% |
| Contains more OtherOther | +106.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 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 | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +87410% |
| Contains more Poly. FatPolyunsaturated fat | +444.8% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 482.9µg | 2.5µg | 400% |
| Saturated fat | 0.063g | 19.066g | 86% |
| Calcium | 99mg | 746mg | 65% |
| Phosphorus | 49mg | 444mg | 56% |
| Fats | 0.39g | 30.28g | 46% |
| Folate | 194µg | 18µg | 44% |
| Protein | 2.86g | 24.48g | 43% |
| Manganese | 0.897mg | 0.011mg | 39% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin A | 469µg | 198µg | 30% |
| Iron | 2.71mg | 0.72mg | 25% |
| Selenium | 1µg | 14.5µg | 25% |
| Sodium | 79mg | 600mg | 23% |
| Monounsaturated fat | 0.01g | 8.751g | 22% |
| Zinc | 0.53mg | 3mg | 22% |
| Calories | 23kcal | 373kcal | 18% |
| Vitamin B2 | 0.189mg | 0.39mg | 15% |
| Potassium | 558mg | 81mg | 14% |
| Vitamin E | 2.03mg | 0.26mg | 12% |
| Magnesium | 79mg | 27mg | 12% |
| Copper | 0.13mg | 0.032mg | 11% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin B6 | 0.195mg | 0.079mg | 9% |
| Polyunsaturated fat | 0.165g | 0.899g | 5% |
| Vitamin B1 | 0.078mg | 0.015mg | 5% |
| Vitamin B3 | 0.724mg | 0.093mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B5 | 0.065mg | 0.21mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Choline | 19.3mg | 15.4mg | 1% |
| Carbs | 3.63g | 0.68g | 1% |
| Net carbs | 1.43g | 0.68g | N/A |
| Sugar | 0.42g | 0.5g | N/A |
| Tryptophan | 0.039mg | 0.315mg | 0% |
| Threonine | 0.122mg | 0.871mg | 0% |
| Isoleucine | 0.147mg | 1.519mg | 0% |
| Leucine | 0.223mg | 2.344mg | 0% |
| Lysine | 0.174mg | 2.037mg | 0% |
| Methionine | 0.053mg | 0.641mg | 0% |
| Phenylalanine | 0.129mg | 1.289mg | 0% |
| Valine | 0.161mg | 1.635mg | 0% |
| Histidine | 0.064mg | 0.859mg | 0% |
| Fructose | 0.15g | 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
137%
26%
Minerals Daily Need Coverage Score
45%
72%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 521mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 19.003g)
Which food is cheaper?
Spinach raw is cheaper (difference - $3.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 5)
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.