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  6. Wheat vs. Monterey Jack

Wheat vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between wheat and monterey Jack

  • Wheat has more selenium, manganese, copper, vitamin B3, iron, and vitamin B1, while monterey Jack has more calcium and vitamin B12.
  • Wheat 's daily need coverage for selenium is 136% higher.
  • Monterey Jack contains 274 times less manganese than wheat . Wheat contains 3.012mg of manganese, while monterey Jack contains 0.011mg.
  • The amount of saturated fat in wheat is lower.
  • Monterey Jack has a lower glycemic index. The glycemic index of monterey Jack is 27, while the glycemic index of wheat is 50.

The food types used in this comparison are Wheat, durum and Cheese, monterey.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +433.3%
Contains more PotassiumPotassium +432.1%
Contains more IronIron +388.9%
Contains more CopperCopper +1628.1%
Contains more ZincZinc +38.7%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +27281.8%
Contains more SeleniumSelenium +516.6%
Contains more CalciumCalcium +2094.1%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +2693.3%
Contains more Vitamin B3Vitamin B3 +7145.2%
Contains more Vitamin B5Vitamin B5 +345.2%
Contains more Vitamin B6Vitamin B6 +430.4%
Contains more FolateFolate +138.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +222.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Monterey Jack DV% diff.
Selenium 89.4µg 14.5µg 136%
Manganese 3.012mg 0.011mg 130%
Saturated fat 0.454g 19.066g 85%
Calcium 34mg 746mg 71%
Copper 0.553mg 0.032mg 58%
Fats 2.47g 30.28g 43%
Vitamin B3 6.738mg 0.093mg 42%
Vitamin B12 0µg 0.83µg 35%
Iron 3.52mg 0.72mg 35%
Vitamin B1 0.419mg 0.015mg 34%
Cholesterol 0mg 89mg 30%
Magnesium 144mg 27mg 28%
Vitamin B6 0.419mg 0.079mg 26%
Sodium 2mg 600mg 26%
Carbs 71.13g 0.68g 23%
Protein 13.68g 24.48g 22%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.344g 8.751g 21%
Vitamin B2 0.121mg 0.39mg 21%
Vitamin B5 0.935mg 0.21mg 15%
Zinc 4.16mg 3mg 11%
Potassium 431mg 81mg 10%
Phosphorus 508mg 444mg 9%
Folate 43µg 18µg 6%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Calories 339kcal 373kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Polyunsaturated fat 0.978g 0.899g 1%
Net carbs 71.13g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.176mg 0.315mg 0%
Threonine 0.366mg 0.871mg 0%
Isoleucine 0.533mg 1.519mg 0%
Leucine 0.934mg 2.344mg 0%
Lysine 0.303mg 2.037mg 0%
Methionine 0.221mg 0.641mg 0%
Phenylalanine 0.681mg 1.289mg 0%
Valine 0.594mg 1.635mg 0%
Histidine 0.322mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +10360.3%
Contains more ProteinProtein +78.9%
Contains more FatsFats +1125.9%
Contains more WaterWater +274.9%
Contains more OtherOther +99.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.6%
Contains more Mono. FatMonounsaturated fat +2443.9%
~equal in Polyunsaturated fat ~0.899g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.