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  6. Khorasan wheat vs. Monterey Jack

Khorasan wheat vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between khorasan wheat and monterey Jack

  • Khorasan wheat has more selenium, manganese, copper, vitamin B1, fiber, vitamin B3, and iron; however, monterey Jack is higher in calcium.
  • Khorasan wheat covers your daily need for selenium, 122% more than monterey Jack.
  • Khorasan wheat has less saturated fat.
  • The glycemic index of khorasan wheat is higher.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, uncooked and Cheese, monterey.

Infographic

Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +381.5%
Contains more PotassiumPotassium +397.5%
Contains more IronIron +423.6%
Contains more CopperCopper +1481.3%
Contains more ZincZinc +22.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +24763.6%
Contains more SeleniumSelenium +462.1%
Contains more CalciumCalcium +3290.9%
Contains more PhosphorusPhosphorus +22%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 EVitamin E +134.6%
Contains more Vitamin B1Vitamin B1 +3673.3%
Contains more Vitamin B3Vitamin B3 +6754.8%
Contains more Vitamin B5Vitamin B5 +351.9%
Contains more Vitamin B6Vitamin B6 +227.8%
Contains more CholineCholine +67.5%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin KVitamin K +38.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Monterey Jack DV% diff.
Selenium 81.5µg 14.5µg 122%
Manganese 2.735mg 0.011mg 118%
Saturated fat 0.196g 19.066g 86%
Calcium 22mg 746mg 72%
Copper 0.506mg 0.032mg 53%
Vitamin B1 0.566mg 0.015mg 46%
Fiber 11.1g 0g 44%
Fats 2.13g 30.28g 43%
Vitamin B3 6.375mg 0.093mg 39%
Iron 3.77mg 0.72mg 38%
Vitamin B12 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 5mg 600mg 26%
Magnesium 130mg 27mg 25%
Carbs 70.58g 0.68g 23%
Vitamin A 1µg 198µg 22%
Starch 52.41g 22%
Monounsaturated fat 0.213g 8.751g 21%
Protein 14.54g 24.48g 20%
Vitamin B2 0.184mg 0.39mg 16%
Vitamin B5 0.949mg 0.21mg 15%
Vitamin B6 0.259mg 0.079mg 14%
Phosphorus 364mg 444mg 11%
Potassium 403mg 81mg 9%
Zinc 3.68mg 3mg 6%
Folate 18µg 5%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Polyunsaturated fat 0.621g 0.899g 2%
Choline 25.8mg 15.4mg 2%
Calories 337kcal 373kcal 2%
Vitamin E 0.61mg 0.26mg 2%
Vitamin K 1.8µg 2.5µg 1%
Net carbs 59.48g 0.68g N/A
Sugar 7.84g 0.5g N/A
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.315mg 0%
Threonine 0.442mg 0.871mg 0%
Isoleucine 0.566mg 1.519mg 0%
Leucine 1.112mg 2.344mg 0%
Lysine 0.416mg 2.037mg 0%
Methionine 0.251mg 0.641mg 0%
Phenylalanine 0.772mg 1.289mg 0%
Valine 0.687mg 1.635mg 0%
Histidine 0.379mg 0.859mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +10279.4%
Contains more ProteinProtein +68.4%
Contains more FatsFats +1321.6%
Contains more WaterWater +270.5%
Contains more OtherOther +111.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -99%
Contains more Mono. FatMonounsaturated fat +4008.5%
Contains more Poly. FatPolyunsaturated fat +44.8%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.