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  6. Sweet potato vs. Monterey Jack

Sweet potato vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between sweet potato and monterey Jack

  • Sweet potato has more vitamin A; however, monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Sweet potato's daily need coverage for vitamin A is 268% more.
  • Sweet potato is lower in sodium.
  • Sweet potato has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Cheese, monterey.

Infographic

Sweet potato 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +316%
Contains more CopperCopper +371.9%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +2245.5%
Contains more CalciumCalcium +2386.7%
Contains more IronIron +18%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +844.7%
Contains more SeleniumSelenium +2316.7%
~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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +258.1%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B3Vitamin B3 +498.9%
Contains more Vitamin B5Vitamin B5 +281%
Contains more Vitamin B6Vitamin B6 +164.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +539.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +63.6%
Contains more CholineCholine +25.2%
~equal in Vitamin E ~0.26mg

All nutrients comparison - raw data values

Nutrient Sweet potato Monterey Jack DV% diff.
Saturated fat 0.018g 19.066g 87%
Calcium 30mg 746mg 72%
Vitamin A 709µg 198µg 57%
Phosphorus 47mg 444mg 57%
Fats 0.05g 30.28g 47%
Protein 1.57g 24.48g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 0.6µg 14.5µg 25%
Zinc 0.3mg 3mg 25%
Vitamin B2 0.061mg 0.39mg 25%
Sodium 55mg 600mg 24%
Monounsaturated fat 0.001g 8.751g 22%
Calories 86kcal 373kcal 14%
Copper 0.151mg 0.032mg 13%
Fiber 3g 0g 12%
Vitamin B5 0.8mg 0.21mg 12%
Manganese 0.258mg 0.011mg 11%
Vitamin B6 0.209mg 0.079mg 10%
Potassium 337mg 81mg 8%
Polyunsaturated fat 0.014g 0.899g 6%
Carbs 20.12g 0.68g 6%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.015mg 5%
Vitamin C 2.4mg 0mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 0.557mg 0.093mg 3%
Folate 11µg 18µg 2%
Choline 12.3mg 15.4mg 1%
Vitamin K 1.8µg 2.5µg 1%
Fructose 0.7g 1%
Iron 0.61mg 0.72mg 1%
Net carbs 17.12g 0.68g N/A
Magnesium 25mg 27mg 0%
Sugar 4.18g 0.5g N/A
Vitamin E 0.26mg 0.26mg 0%
Tryptophan 0.031mg 0.315mg 0%
Threonine 0.083mg 0.871mg 0%
Isoleucine 0.055mg 1.519mg 0%
Leucine 0.092mg 2.344mg 0%
Lysine 0.066mg 2.037mg 0%
Methionine 0.029mg 0.641mg 0%
Phenylalanine 0.089mg 1.289mg 0%
Valine 0.086mg 1.635mg 0%
Histidine 0.031mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +2858.8%
Contains more WaterWater +88.4%
Contains more ProteinProtein +1459.2%
Contains more FatsFats +60460%
Contains more OtherOther +262.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.9%
Contains more Mono. FatMonounsaturated fat +875000%
Contains more Poly. FatPolyunsaturated fat +6321.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.