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  6. Spinach raw vs. Monterey Jack

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

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 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 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Monterey Jack 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -99.7%
Contains more Mono. FatMonounsaturated fat +87410%
Contains more Poly. FatPolyunsaturated fat +444.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.