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  6. Waffle vs. Monterey Jack

Waffle vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between waffle and monterey Jack

  • Waffle has more selenium, vitamin B1, iron, vitamin B3, and manganese; however, monterey Jack has more calcium, phosphorus, vitamin B12, and zinc.
  • Monterey Jack's daily need coverage for saturated fat is 81% more.
  • Waffle has 24 times more manganese than monterey Jack. Waffle has 0.265mg of manganese, while monterey Jack has 0.011mg.
  • Waffle is lower in saturated fat.
  • Waffle has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Cheese, monterey.

Infographic

Waffle 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.
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +96.3%
Contains more IronIron +220.8%
Contains more CopperCopper +93.8%
Contains less SodiumSodium -14.8%
Contains more ManganeseManganese +2309.1%
Contains more SeleniumSelenium +218.6%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +192.5%
Contains more ZincZinc +341.2%
Contains more PhosphorusPhosphorus +133.7%

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 +1653.3%
Contains more Vitamin B3Vitamin B3 +2129%
Contains more Vitamin B5Vitamin B5 +131%
Contains more FolateFolate +155.6%
Contains more Vitamin AVitamin A +204.6%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more Vitamin B12Vitamin B12 +232%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +4738.2%
Contains more ProteinProtein +209.9%
Contains more FatsFats +114.8%
Contains more OtherOther +14.5%
~equal in Water ~41.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 -85%
Contains more Poly. FatPolyunsaturated fat +654.7%
Contains more Mono. FatMonounsaturated fat +148.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Monterey Jack DV% diff.
Saturated fat 2.866g 19.066g 74%
Selenium 46.2µg 14.5µg 58%
Calcium 255mg 746mg 49%
Polyunsaturated fat 6.785g 0.899g 39%
Phosphorus 190mg 444mg 36%
Protein 7.9g 24.48g 33%
Fats 14.1g 30.28g 25%
Vitamin B12 0.25µg 0.83µg 24%
Zinc 0.68mg 3mg 21%
Vitamin B1 0.263mg 0.015mg 21%
Iron 2.31mg 0.72mg 20%
Vitamin A 65µg 198µg 15%
Monounsaturated fat 3.521g 8.751g 13%
Vitamin B3 2.073mg 0.093mg 12%
Carbs 32.9g 0.68g 11%
Manganese 0.265mg 0.011mg 11%
Cholesterol 69mg 89mg 7%
Folate 46µg 18µg 7%
Vitamin B5 0.485mg 0.21mg 6%
Calories 291kcal 373kcal 4%
Sodium 511mg 600mg 4%
Vitamin D 0.6µg 3%
Vitamin B2 0.347mg 0.39mg 3%
Copper 0.062mg 0.032mg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Vitamin B6 0.056mg 0.079mg 2%
Potassium 159mg 81mg 2%
Vitamin K 2.5µg 2%
Magnesium 19mg 27mg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.099mg 0.315mg 0%
Threonine 0.289mg 0.871mg 0%
Isoleucine 0.362mg 1.519mg 0%
Leucine 0.63mg 2.344mg 0%
Lysine 0.384mg 2.037mg 0%
Methionine 0.179mg 0.641mg 0%
Phenylalanine 0.395mg 1.289mg 0%
Valine 0.409mg 1.635mg 0%
Histidine 0.187mg 0.859mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

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

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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
24%
Waffle
26%
Monterey Jack
Minerals Daily Need Coverage Score
66%
Waffle
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 89mg)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 16.2g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $4)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 49)
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.
Which food is richer in vitamins?
?
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.