Teff vs. Monterey Jack — In-Depth Nutrition Comparison
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How are teff and monterey Jack different?
- Teff is richer in manganese, copper, and iron, while monterey Jack is higher in calcium, phosphorus, vitamin B12, vitamin B2, and zinc.
- Teff covers your daily need for manganese, 124% more than monterey Jack.
- Teff contains 7 times more copper than monterey Jack. Teff contains 0.226mg of copper, while monterey Jack contains 0.032mg.
- Teff is lower in sodium.
- Teff has a higher glycemic index (57) than monterey Jack (27).
Teff, cooked and Cheese, monterey types were used in this article.
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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 | +85.2% |
| Contains more PotassiumPotassium | +32.1% |
| Contains more IronIron | +184.7% |
| Contains more CopperCopper | +606.3% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +25900% |
| Contains more CalciumCalcium | +1422.4% |
| Contains more ZincZinc | +170.3% |
| Contains more PhosphorusPhosphorus | +270% |
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 B1Vitamin B1 | +1120% |
| Contains more Vitamin B3Vitamin B3 | +877.4% |
| Contains more Vitamin B6Vitamin B6 | +22.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1081.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 0.011mg | 124% |
| Saturated fat | 19.066g | 87% | |
| Calcium | 49mg | 746mg | 70% |
| Fats | 0.65g | 30.28g | 46% |
| Phosphorus | 120mg | 444mg | 46% |
| Protein | 3.87g | 24.48g | 41% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin B2 | 0.033mg | 0.39mg | 27% |
| Selenium | 14.5µg | 26% | |
| Sodium | 8mg | 600mg | 26% |
| Vitamin A | 0µg | 198µg | 22% |
| Copper | 0.226mg | 0.032mg | 22% |
| Monounsaturated fat | 8.751g | 22% | |
| Iron | 2.05mg | 0.72mg | 17% |
| Zinc | 1.11mg | 3mg | 17% |
| Vitamin B1 | 0.183mg | 0.015mg | 14% |
| Calories | 101kcal | 373kcal | 14% |
| Fiber | 2.8g | 0g | 11% |
| Polyunsaturated fat | 0.899g | 6% | |
| Carbs | 19.86g | 0.68g | 6% |
| Magnesium | 50mg | 27mg | 5% |
| Vitamin B3 | 0.909mg | 0.093mg | 5% |
| Vitamin B5 | 0.21mg | 4% | |
| Choline | 15.4mg | 3% | |
| Vitamin D | 22IU | 3% | |
| Vitamin D | 0.6µg | 3% | |
| Vitamin E | 0.26mg | 2% | |
| Vitamin K | 2.5µg | 2% | |
| Vitamin B6 | 0.097mg | 0.079mg | 1% |
| Potassium | 107mg | 81mg | 1% |
| Net carbs | 17.06g | 0.68g | N/A |
| Sugar | 0.5g | N/A | |
| Folate | 18µg | 18µg | 0% |
| Tryptophan | 0.041mg | 0.315mg | 0% |
| Threonine | 0.149mg | 0.871mg | 0% |
| Isoleucine | 0.146mg | 1.519mg | 0% |
| Leucine | 0.311mg | 2.344mg | 0% |
| Lysine | 0.109mg | 2.037mg | 0% |
| Methionine | 0.125mg | 0.641mg | 0% |
| Phenylalanine | 0.203mg | 1.289mg | 0% |
| Valine | 0.2mg | 1.635mg | 0% |
| Histidine | 0.088mg | 0.859mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +2820.6% |
| Contains more WaterWater | +82.7% |
| Contains more ProteinProtein | +532.6% |
| Contains more FatsFats | +4558.5% |
| Contains more OtherOther | +414.5% |
