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  6. Veggie burger vs. Monterey Jack

Veggie burger vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between veggie burgers and monterey Jack

  • Veggie burgers have more vitamin B1, vitamin B12, manganese, folate, vitamin B3, and iron; however, monterey Jack has more calcium and phosphorus.
  • Veggie burgers' daily need coverage for vitamin B1 is 220% more.
  • Veggie burgers have 86 times more manganese than monterey Jack. Veggie burgers have 0.951mg of manganese, while monterey Jack has 0.011mg.
  • Veggie burgers are lower in saturated fat.
  • Veggie burgers have a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Veggie burgers or soyburgers, unprepared and Cheese, monterey.

Infographic

Veggie burger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 +107.4%
Contains more PotassiumPotassium +311.1%
Contains more IronIron +234.7%
Contains more CopperCopper +525%
Contains more ManganeseManganese +8545.5%
Contains more SeleniumSelenium +55.9%
Contains more CalciumCalcium +448.5%
Contains more ZincZinc +138.1%
Contains more PhosphorusPhosphorus +115.5%
~equal in Sodium ~600mg

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.
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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 +17573.3%
Contains more Vitamin B3Vitamin B3 +3935.5%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +283.5%
Contains more Vitamin B12Vitamin B12 +142.2%
Contains more Vitamin KVitamin K +68%
Contains more FolateFolate +588.9%
Contains more CholineCholine +26%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.8%

All nutrients comparison - raw data values

Nutrient Veggie burger Monterey Jack DV% diff.
Vitamin B1 2.651mg 0.015mg 220%
Saturated fat 1.44g 19.066g 80%
Calcium 136mg 746mg 61%
Vitamin B12 2.01µg 0.83µg 49%
Manganese 0.951mg 0.011mg 41%
Fats 6.3g 30.28g 37%
Phosphorus 206mg 444mg 34%
Cholesterol 5mg 89mg 28%
Folate 124µg 18µg 27%
Vitamin B3 3.753mg 0.093mg 23%
Vitamin A 1µg 198µg 22%
Iron 2.41mg 0.72mg 21%
Fiber 4.9g 0g 20%
Copper 0.2mg 0.032mg 19%
Protein 15.7g 24.48g 18%
Vitamin B6 0.303mg 0.079mg 17%
Monounsaturated fat 1.778g 8.751g 17%
Zinc 1.26mg 3mg 16%
Selenium 22.6µg 14.5µg 15%
Vitamin B2 0.244mg 0.39mg 11%
Calories 177kcal 373kcal 10%
Magnesium 56mg 27mg 7%
Polyunsaturated fat 2.023g 0.899g 7%
Potassium 333mg 81mg 7%
Vitamin C 4.5mg 0mg 5%
Carbs 14.27g 0.68g 5%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.289mg 0.21mg 2%
Starch 5.78g 2%
Vitamin K 4.2µg 2.5µg 1%
Choline 19.4mg 15.4mg 1%
Sodium 569mg 600mg 1%
Net carbs 9.37g 0.68g N/A
Sugar 1.07g 0.5g N/A
Vitamin E 0.23mg 0.26mg 0%
Tryptophan 0.162mg 0.315mg 0%
Threonine 0.605mg 0.871mg 0%
Isoleucine 0.78mg 1.519mg 0%
Leucine 1.399mg 2.344mg 0%
Lysine 1.004mg 2.037mg 0%
Methionine 0.291mg 0.641mg 0%
Phenylalanine 0.885mg 1.289mg 0%
Valine 0.89mg 1.635mg 0%
Histidine 0.465mg 0.859mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 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 +1998.5%
Contains more WaterWater +49.3%
Contains more ProteinProtein +55.9%
Contains more FatsFats +380.6%
Contains more OtherOther +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 -92.4%
Contains more Poly. FatPolyunsaturated fat +125%
Contains more Mono. FatMonounsaturated fat +392.2%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.