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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.

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
6
:
4
Monterey Jack
Monterey Jack
Contains more Iron +644.4%
Contains more Magnesium +11.1%
Contains more Potassium +49.4%
Contains less Sodium -98.8%
Contains more Copper +503.1%
Contains more Manganese +5400%
Contains more Calcium +113.1%
Contains more Phosphorus +357.7%
Contains more Zinc +275%
Contains more Selenium +62.9%
Equal in Magnesium - 27
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Iron +644.4%
Contains more Magnesium +11.1%
Contains more Potassium +49.4%
Contains less Sodium -98.8%
Contains more Copper +503.1%
Contains more Manganese +5400%
Contains more Calcium +113.1%
Contains more Phosphorus +357.7%
Contains more Zinc +275%
Contains more Selenium +62.9%
Equal in Magnesium - 27

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
3
:
9
Monterey Jack
Monterey Jack
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B3 +109.7%
Contains more Vitamin A +804.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +650%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +68.1%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.5
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Monterey Jack
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B3 +109.7%
Contains more Vitamin A +804.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +650%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +68.1%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Monterey Jack
Monterey Jack
Contains more Carbs +175%
Contains more Water +106.2%
Contains more Protein +203%
Contains more Fats +533.5%
Contains more Other +393.1%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Monterey Jack
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 Carbs +175%
Contains more Water +106.2%
Contains more Protein +203%
Contains more Fats +533.5%
Contains more Other +393.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Monterey Jack
Monterey Jack
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +200.2%
Contains more Monounsaturated Fat +728.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +200.2%
Contains more Monounsaturated Fat +728.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Monterey Jack
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Monterey Jack Opinion
Net carbs 1.57g 0.68g Tofu
Protein 8.08g 24.48g Monterey Jack
Fats 4.78g 30.28g Monterey Jack
Carbs 1.87g 0.68g Tofu
Calories 76kcal 373kcal Monterey Jack
Sugar 0.62g 0.5g Monterey Jack
Fiber 0.3g 0g Tofu
Calcium 350mg 746mg Monterey Jack
Iron 5.36mg 0.72mg Tofu
Magnesium 30mg 27mg Tofu
Phosphorus 97mg 444mg Monterey Jack
Potassium 121mg 81mg Tofu
Sodium 7mg 600mg Tofu
Zinc 0.8mg 3mg Monterey Jack
Copper 0.193mg 0.032mg Tofu
Manganese 0.605mg 0.011mg Tofu
Selenium 8.9µg 14.5µg Monterey Jack
Vitamin A 85IU 769IU Monterey Jack
Vitamin A RAE 198µg Monterey Jack
Vitamin E 0.01mg 0.26mg Monterey Jack
Vitamin D 0IU 22IU Monterey Jack
Vitamin D 0µg 0.6µg Monterey Jack
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.015mg Tofu
Vitamin B2 0.052mg 0.39mg Monterey Jack
Vitamin B3 0.195mg 0.093mg Tofu
Vitamin B5 0.068mg 0.21mg Monterey Jack
Vitamin B6 0.047mg 0.079mg Monterey Jack
Folate 15µg 18µg Monterey Jack
Vitamin B12 0µg 0.83µg Monterey Jack
Vitamin K 2.4µg 2.5µg Monterey Jack
Tryptophan 0.12mg 0.315mg Monterey Jack
Threonine 0.402mg 0.871mg Monterey Jack
Isoleucine 0.435mg 1.519mg Monterey Jack
Leucine 0.713mg 2.344mg Monterey Jack
Lysine 0.452mg 2.037mg Monterey Jack
Methionine 0.108mg 0.641mg Monterey Jack
Phenylalanine 0.428mg 1.289mg Monterey Jack
Valine 0.446mg 1.635mg Monterey Jack
Histidine 0.221mg 0.859mg Monterey Jack
Cholesterol 0mg 89mg Tofu
Saturated Fat 0.691g 19.066g Tofu
Monounsaturated Fat 1.056g 8.751g Monterey Jack
Polyunsaturated fat 2.699g 0.899g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Monterey Jack
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
27%
Monterey Jack
Minerals Daily Need Coverage Score
59%
Tofu
72%
Monterey Jack

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 593mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.375g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.12g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.