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  6. Tofu vs. Monterey Jack

Tofu vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between tofu and monterey Jack

  • Tofu has more manganese, copper, and iron, while monterey Jack has more phosphorus, vitamin B12, vitamin B2, and zinc.
  • Monterey Jack's daily need coverage for saturated fat is 89% higher.
  • Monterey Jack contains 107 times less manganese than tofu. Tofu contains 1.181mg of manganese, while monterey Jack contains 0.011mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of monterey Jack is 27.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cheese, monterey.

Infographic

Tofu vs Monterey Jack infographic
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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.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +114.8%
Contains more PotassiumPotassium +192.6%
Contains more IronIron +269.4%
Contains more CopperCopper +1081.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +10636.4%
Contains more SeleniumSelenium +20%
Contains more ZincZinc +91.1%
Contains more PhosphorusPhosphorus +133.7%
~equal in Calcium ~746mg

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
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 +953.3%
Contains more Vitamin B3Vitamin B3 +309.7%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more FolateFolate +61.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Monterey Jack DV% diff.
Saturated fat 1.261g 19.066g 81%
Manganese 1.181mg 0.011mg 51%
Copper 0.378mg 0.032mg 38%
Phosphorus 190mg 444mg 36%
Vitamin B12 0µg 0.83µg 35%
Fats 8.72g 30.28g 33%
Cholesterol 0mg 89mg 30%
Polyunsaturated fat 4.921g 0.899g 27%
Sodium 14mg 600mg 25%
Iron 2.66mg 0.72mg 24%
Vitamin B2 0.102mg 0.39mg 22%
Vitamin A 198µg 22%
Monounsaturated fat 1.925g 8.751g 17%
Protein 17.27g 24.48g 14%
Zinc 1.57mg 3mg 13%
Vitamin B1 0.158mg 0.015mg 12%
Calories 144kcal 373kcal 11%
Fiber 2.3g 0g 9%
Magnesium 58mg 27mg 7%
Calcium 683mg 746mg 6%
Selenium 17.4µg 14.5µg 5%
Potassium 237mg 81mg 5%
Vitamin D 0µg 0.6µg 3%
Folate 29µg 18µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin E 0.26mg 2%
Vitamin B3 0.381mg 0.093mg 2%
Vitamin B5 0.133mg 0.21mg 2%
Vitamin K 2.5µg 2%
Carbs 2.78g 0.68g 1%
Vitamin B6 0.092mg 0.079mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.235mg 0.315mg 0%
Threonine 0.785mg 0.871mg 0%
Isoleucine 0.849mg 1.519mg 0%
Leucine 1.392mg 2.344mg 0%
Lysine 0.883mg 2.037mg 0%
Methionine 0.211mg 0.641mg 0%
Phenylalanine 0.835mg 1.289mg 0%
Valine 0.87mg 1.635mg 0%
Histidine 0.431mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +308.8%
Contains more WaterWater +70.3%
Contains more ProteinProtein +41.7%
Contains more FatsFats +247.2%
Contains more OtherOther +153.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 -93.4%
Contains more Poly. FatPolyunsaturated fat +447.4%
Contains more Mono. FatMonounsaturated fat +354.6%

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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/172475/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.