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, Folate, Manganese, Vitamin C, and Vitamin A RAE, 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
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Iron
+276.4%
Contains
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Magnesium
+192.6%
Contains
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Potassium
+588.9%
Contains
less
Sodium
-86.8%
Contains
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Copper
+306.3%
Contains
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Manganese
+8054.5%
Contains
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Calcium
+653.5%
Contains
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Phosphorus
+806.1%
Contains
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Zinc
+466%
Contains
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Selenium
+1350%
Contains
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Iron
+276.4%
Contains
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Magnesium
+192.6%
Contains
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Potassium
+588.9%
Contains
less
Sodium
-86.8%
Contains
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Copper
+306.3%
Contains
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Manganese
+8054.5%
Contains
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Calcium
+653.5%
Contains
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Phosphorus
+806.1%
Contains
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Zinc
+466%
Contains
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Selenium
+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
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Vitamin A
+1119.4%
Contains
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Vitamin E
+680.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+420%
Contains
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Vitamin B3
+678.5%
Contains
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Vitamin B6
+146.8%
Contains
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Folate
+977.8%
Contains
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Vitamin K
+19216%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+106.3%
Contains
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Vitamin B5
+223.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+1119.4%
Contains
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Vitamin E
+680.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+420%
Contains
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Vitamin B3
+678.5%
Contains
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Vitamin B6
+146.8%
Contains
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Folate
+977.8%
Contains
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Vitamin K
+19216%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+106.3%
Contains
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Vitamin B5
+223.1%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+433.8%
Contains
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Water
+122.9%
Contains
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Protein
+755.9%
Contains
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Fats
+7664.1%
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Other
+106.4%
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
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Carbs
+433.8%
Contains
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Water
+122.9%
Contains
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Protein
+755.9%
Contains
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Fats
+7664.1%
Contains
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Other
+106.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.7%
Contains
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Monounsaturated Fat
+87410%
Contains
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Polyunsaturated fat
+444.8%
Saturated Fat:
0.063 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.165 g
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Contains
less
Saturated Fat
-99.7%
Contains
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Monounsaturated Fat
+87410%
Contains
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Polyunsaturated 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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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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Opinion |
| Net carbs | 1.43g | 0.68g |
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| Protein | 2.86g | 24.48g |
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| Fats | 0.39g | 30.28g |
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| Carbs | 3.63g | 0.68g |
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| Calories | 23kcal | 373kcal |
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| Fructose | 0.15g |
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| Sugar | 0.42g | 0.5g |
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| Fiber | 2.2g | 0g |
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| Calcium | 99mg | 746mg |
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| Iron | 2.71mg | 0.72mg |
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| Magnesium | 79mg | 27mg |
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| Phosphorus | 49mg | 444mg |
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| Potassium | 558mg | 81mg |
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| Sodium | 79mg | 600mg |
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| Zinc | 0.53mg | 3mg |
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| Copper | 0.13mg | 0.032mg |
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| Manganese | 0.897mg | 0.011mg |
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| Selenium | 1µg | 14.5µg |
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| Vitamin A | 9377IU | 769IU |
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| Vitamin A RAE | 469µg | 198µg |
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| Vitamin E | 2.03mg | 0.26mg |
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| Vitamin D | 0IU | 22IU |
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| Vitamin D | 0µg | 0.6µg |
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| Vitamin C | 28.1mg | 0mg |
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| Vitamin B1 | 0.078mg | 0.015mg |
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| Vitamin B2 | 0.189mg | 0.39mg |
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| Vitamin B3 | 0.724mg | 0.093mg |
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| Vitamin B5 | 0.065mg | 0.21mg |
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| Vitamin B6 | 0.195mg | 0.079mg |
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| Folate | 194µg | 18µg |
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| Vitamin B12 | 0µg | 0.83µg |
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| Vitamin K | 482.9µg | 2.5µg |
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| Tryptophan | 0.039mg | 0.315mg |
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| Threonine | 0.122mg | 0.871mg |
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| Isoleucine | 0.147mg | 1.519mg |
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| Leucine | 0.223mg | 2.344mg |
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| Lysine | 0.174mg | 2.037mg |
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| Methionine | 0.053mg | 0.641mg |
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| Phenylalanine | 0.129mg | 1.289mg |
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| Valine | 0.161mg | 1.635mg |
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| Histidine | 0.064mg | 0.859mg |
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| Cholesterol | 0mg | 89mg |
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| Saturated Fat | 0.063g | 19.066g |
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| Monounsaturated Fat | 0.01g | 8.751g |
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| Polyunsaturated fat | 0.165g | 0.899g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
181%
27%
Minerals Daily Need Coverage Score
45%
72%
Comparison summary
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 Cholesterol?
Spinach raw is lower in Cholesterol (difference - 89mg)
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.