Walnut vs. Monterey Jack — In-Depth Nutrition Comparison
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Significant differences between walnut and monterey Jack
- Walnut has more copper, manganese, vitamin B6, magnesium, iron, and vitamin B1; however, monterey Jack is richer in calcium and vitamin B12.
- Walnut covers your daily copper needs 173% more than monterey Jack.
- Monterey Jack has 310 times less manganese than walnut. Walnut has 3.414mg of manganese, while monterey Jack has 0.011mg.
- Walnut contains less saturated fat.
- Monterey Jack has a higher glycemic index. The glycemic index of monterey Jack is 27, while the glycemic index of walnut is 0.
Specific food types used in this comparison are Nuts, walnuts, english and Cheese, monterey.
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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.
| Contains more MagnesiumMagnesium | +485.2% |
| Contains more PotassiumPotassium | +444.4% |
| Contains more IronIron | +304.2% |
| Contains more CopperCopper | +4856.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +30936.4% |
| Contains more CalciumCalcium | +661.2% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more SeleniumSelenium | +195.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B1Vitamin B1 | +2173.3% |
| Contains more Vitamin B3Vitamin B3 | +1109.7% |
| Contains more Vitamin B5Vitamin B5 | +171.4% |
| Contains more Vitamin B6Vitamin B6 | +579.7% |
| Contains more FolateFolate | +444.4% |
| Contains more CholineCholine | +154.5% |
| Contains more Vitamin AVitamin A | +19700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.899g | 309% |
| Copper | 1.586mg | 0.032mg | 173% |
| Manganese | 3.414mg | 0.011mg | 148% |
| Calcium | 98mg | 746mg | 65% |
| Saturated fat | 6.126g | 19.066g | 59% |
| Fats | 65.21g | 30.28g | 54% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Vitamin B6 | 0.537mg | 0.079mg | 35% |
| Magnesium | 158mg | 27mg | 31% |
| Cholesterol | 0mg | 89mg | 30% |
| Fiber | 6.7g | 0g | 27% |
| Vitamin B1 | 0.341mg | 0.015mg | 27% |
| Iron | 2.91mg | 0.72mg | 27% |
| Sodium | 2mg | 600mg | 26% |
| Vitamin A | 1µg | 198µg | 22% |
| Folate | 98µg | 18µg | 20% |
| Protein | 15.23g | 24.48g | 19% |
| Vitamin B2 | 0.15mg | 0.39mg | 18% |
| Selenium | 4.9µg | 14.5µg | 17% |
| Calories | 654kcal | 373kcal | 14% |
| Phosphorus | 346mg | 444mg | 14% |
| Potassium | 441mg | 81mg | 11% |
| Vitamin B5 | 0.57mg | 0.21mg | 7% |
| Vitamin B3 | 1.125mg | 0.093mg | 6% |
| Carbs | 13.71g | 0.68g | 4% |
| Choline | 39.2mg | 15.4mg | 4% |
| Vitamin E | 0.7mg | 0.26mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Zinc | 3.09mg | 3mg | 1% |
| Net carbs | 7.01g | 0.68g | N/A |
| Sugar | 2.61g | 0.5g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin K | 2.7µg | 2.5µg | 0% |
| Monounsaturated fat | 8.933g | 8.751g | 0% |
| Tryptophan | 0.17mg | 0.315mg | 0% |
| Threonine | 0.596mg | 0.871mg | 0% |
| Isoleucine | 0.625mg | 1.519mg | 0% |
| Leucine | 1.17mg | 2.344mg | 0% |
| Lysine | 0.424mg | 2.037mg | 0% |
| Methionine | 0.236mg | 0.641mg | 0% |
| Phenylalanine | 0.711mg | 1.289mg | 0% |
| Valine | 0.753mg | 1.635mg | 0% |
| Histidine | 0.391mg | 0.859mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more FatsFats | +115.4% |
| Contains more CarbsCarbs | +1916.2% |
| Contains more ProteinProtein | +60.7% |
| Contains more WaterWater | +907.6% |
| Contains more OtherOther | +99.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | -67.9% |
| Contains more Poly. FatPolyunsaturated fat | +5147.4% |
~equal in
Monounsaturated fat
~8.751g
