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  6. Tofu vs. Monterey Jack

Tofu vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between tofu and monterey Jack

  • Tofu has more iron and manganese; however, monterey Jack has more phosphorus, calcium, vitamin B12, vitamin B2, and zinc.
  • Monterey Jack's daily need coverage for saturated fat is 92% more.
  • Tofu has 55 times more manganese than monterey Jack. Tofu has 0.605mg of manganese, while monterey Jack has 0.011mg.
  • Tofu is lower in saturated fat.
  • Monterey Jack has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Cheese, monterey.

Infographic

Tofu 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.
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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 +49.4%
Contains more IronIron +644.4%
Contains more CopperCopper +503.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +5400%
Contains more CalciumCalcium +113.1%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +357.7%
Contains more SeleniumSelenium +62.9%
~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.
Tofu
Tofu
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more CholineCholine +87%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B5Vitamin B5 +208.8%
Contains more Vitamin B6Vitamin B6 +68.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Tofu Monterey Jack DV% diff.
Saturated fat 0.691g 19.066g 84%
Iron 5.36mg 0.72mg 58%
Phosphorus 97mg 444mg 50%
Calcium 350mg 746mg 40%
Fats 4.78g 30.28g 39%
Vitamin B12 0µg 0.83µg 35%
Protein 8.08g 24.48g 33%
Cholesterol 0mg 89mg 30%
Manganese 0.605mg 0.011mg 26%
Vitamin B2 0.052mg 0.39mg 26%
Sodium 7mg 600mg 26%
Vitamin A 198µg 22%
Zinc 0.8mg 3mg 20%
Monounsaturated fat 1.056g 8.751g 19%
Copper 0.193mg 0.032mg 18%
Calories 76kcal 373kcal 15%
Polyunsaturated fat 2.699g 0.899g 12%
Selenium 8.9µg 14.5µg 10%
Vitamin B1 0.081mg 0.015mg 6%
Vitamin B5 0.068mg 0.21mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 28.8mg 15.4mg 2%
Vitamin E 0.01mg 0.26mg 2%
Vitamin B6 0.047mg 0.079mg 2%
Folate 15µg 18µg 1%
Fiber 0.3g 0g 1%
Vitamin B3 0.195mg 0.093mg 1%
Magnesium 30mg 27mg 1%
Potassium 121mg 81mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 0.68g 0%
Net carbs 1.57g 0.68g N/A
Sugar 0.62g 0.5g N/A
Vitamin K 2.4µg 2.5µg 0%
Tryptophan 0.12mg 0.315mg 0%
Threonine 0.402mg 0.871mg 0%
Isoleucine 0.435mg 1.519mg 0%
Leucine 0.713mg 2.344mg 0%
Lysine 0.452mg 2.037mg 0%
Methionine 0.108mg 0.641mg 0%
Phenylalanine 0.428mg 1.289mg 0%
Valine 0.446mg 1.635mg 0%
Histidine 0.221mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 +175%
Contains more WaterWater +106.2%
Contains more ProteinProtein +203%
Contains more FatsFats +533.5%
Contains more OtherOther +393.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 -96.4%
Contains more Poly. FatPolyunsaturated fat +200.2%
Contains more Mono. FatMonounsaturated fat +728.7%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.