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  6. Teff vs. Monterey Jack

Teff vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between teff and monterey Jack?

  • Teff is higher in manganese, copper, iron, magnesium, fiber, vitamin B1, and vitamin B6, yet monterey Jack is higher in calcium.
  • Teff's daily need coverage for manganese is 401% more.
  • The amount of saturated fat in teff is lower.

We used Teff, uncooked and Cheese, monterey types in this article.

Infographic

Teff 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.
Teff
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
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 +581.5%
Contains more PotassiumPotassium +427.2%
Contains more IronIron +959.7%
Contains more CopperCopper +2431.3%
Contains more ZincZinc +21%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +83900%
Contains more CalciumCalcium +314.4%
Contains more SeleniumSelenium +229.5%
~equal in Phosphorus ~444mg

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.
Teff
Teff
4
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% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
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 B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +3516.1%
Contains more Vitamin B5Vitamin B5 +348.6%
Contains more Vitamin B6Vitamin B6 +510.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin KVitamin K +31.6%
Contains more CholineCholine +17.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Teff Monterey Jack DV% diff.
Manganese 9.24mg 0.011mg 401%
Iron 7.63mg 0.72mg 86%
Copper 0.81mg 0.032mg 86%
Saturated fat 0.449g 19.066g 85%
Calcium 180mg 746mg 57%
Fats 2.38g 30.28g 43%
Magnesium 184mg 27mg 37%
Vitamin B12 0.83µg 35%
Fiber 8g 0g 32%
Vitamin B6 0.482mg 0.079mg 31%
Vitamin B1 0.39mg 0.015mg 31%
Cholesterol 89mg 30%
Sodium 12mg 600mg 26%
Carbs 73.13g 0.68g 24%
Protein 13.3g 24.48g 22%
Vitamin A 0µg 198µg 22%
Vitamin B3 3.363mg 0.093mg 20%
Monounsaturated fat 0.589g 8.751g 20%
Selenium 4.4µg 14.5µg 18%
Starch 36.56g 15%
Vitamin B5 0.942mg 0.21mg 15%
Potassium 427mg 81mg 10%
Vitamin B2 0.27mg 0.39mg 9%
Zinc 3.63mg 3mg 6%
Folate 18µg 5%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Phosphorus 429mg 444mg 2%
Vitamin E 0.08mg 0.26mg 1%
Polyunsaturated fat 1.071g 0.899g 1%
Fructose 0.47g 1%
Vitamin K 1.9µg 2.5µg 1%
Calories 367kcal 373kcal 0%
Net carbs 65.13g 0.68g N/A
Sugar 1.84g 0.5g N/A
Choline 13.1mg 15.4mg 0%
Tryptophan 0.139mg 0.315mg 0%
Threonine 0.51mg 0.871mg 0%
Isoleucine 0.501mg 1.519mg 0%
Leucine 1.068mg 2.344mg 0%
Lysine 0.376mg 2.037mg 0%
Methionine 0.428mg 0.641mg 0%
Phenylalanine 0.698mg 1.289mg 0%
Valine 0.686mg 1.635mg 0%
Histidine 0.301mg 0.859mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 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 +10654.4%
Contains more ProteinProtein +84.1%
Contains more FatsFats +1172.3%
Contains more WaterWater +365%
Contains more OtherOther +49.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 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 -97.6%
Contains more Poly. FatPolyunsaturated fat +19.1%
Contains more Mono. FatMonounsaturated fat +1385.7%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.