Wasabi vs. Monterey Jack — In-Depth Nutrition Comparison
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A recap on differences between wasabi and monterey Jack
- Wasabi has more vitamin C, fiber, manganese, and vitamin B6; however, monterey Jack is higher in calcium, phosphorus, vitamin B12, and vitamin B2.
- Monterey Jack covers your daily calcium needs 62% more than wasabi.
- Wasabi has less sodium.
- The glycemic index of wasabi is higher.
Food varieties used in this article are Wasabi, root, raw 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 | +155.6% |
| Contains more PotassiumPotassium | +601.2% |
| Contains more IronIron | +43.1% |
| Contains more CopperCopper | +384.4% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +3454.5% |
| Contains more CalciumCalcium | +482.8% |
| Contains more ZincZinc | +85.2% |
| Contains more PhosphorusPhosphorus | +455% |
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 B1Vitamin B1 | +773.3% |
| Contains more Vitamin B3Vitamin B3 | +698.9% |
| Contains more Vitamin B6Vitamin B6 | +246.8% |
| Contains more Vitamin AVitamin A | +9800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +242.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 19.066g | 87% | |
| Calcium | 128mg | 746mg | 62% |
| Phosphorus | 80mg | 444mg | 52% |
| Vitamin C | 41.9mg | 0mg | 47% |
| Fats | 0.63g | 30.28g | 46% |
| Protein | 4.8g | 24.48g | 39% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Fiber | 7.8g | 0g | 31% |
| Cholesterol | 0mg | 89mg | 30% |
| Selenium | 14.5µg | 26% | |
| Sodium | 17mg | 600mg | 25% |
| Monounsaturated fat | 8.751g | 22% | |
| Vitamin A | 2µg | 198µg | 22% |
| Vitamin B2 | 0.114mg | 0.39mg | 21% |
| Manganese | 0.391mg | 0.011mg | 17% |
| Vitamin B6 | 0.274mg | 0.079mg | 15% |
| Potassium | 568mg | 81mg | 14% |
| Copper | 0.155mg | 0.032mg | 14% |
| Calories | 109kcal | 373kcal | 13% |
| Zinc | 1.62mg | 3mg | 13% |
| Vitamin B1 | 0.131mg | 0.015mg | 10% |
| Magnesium | 69mg | 27mg | 10% |
| Carbs | 23.54g | 0.68g | 8% |
| Polyunsaturated fat | 0.899g | 6% | |
| Iron | 1.03mg | 0.72mg | 4% |
| Vitamin B3 | 0.743mg | 0.093mg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin K | 2.5µg | 2% | |
| Net carbs | 15.74g | 0.68g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B5 | 0.203mg | 0.21mg | 0% |
| Folate | 18µg | 18µg | 0% |
| Tryptophan | 0.315mg | 0% | |
| Threonine | 0.871mg | 0% | |
| Isoleucine | 1.519mg | 0% | |
| Leucine | 2.344mg | 0% | |
| Lysine | 2.037mg | 0% | |
| Methionine | 0.641mg | 0% | |
| Phenylalanine | 1.289mg | 0% | |
| Valine | 1.635mg | 0% | |
| Histidine | 0.859mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +3361.8% |
| Contains more WaterWater | +68.5% |
| Contains more ProteinProtein | +410% |
| Contains more FatsFats | +4706.3% |
| Contains more OtherOther | +84.9% |
