Flour vs. Monterey Jack — In-Depth Nutrition Comparison
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What are the main differences between flour and monterey Jack?
- Flour is richer in vitamin B1, iron, folate, vitamin B3, and selenium, yet monterey Jack is richer in calcium, phosphorus, and vitamin B12.
- Monterey Jack's daily need coverage for saturated fat is 95% higher.
- Flour has 63 times more vitamin B3 than monterey Jack. Flour has 5.904mg of vitamin B3, while monterey Jack has 0.093mg.
- Flour contains less saturated fat.
- Monterey Jack has a lower glycemic index than flour.
We used Wheat flour, white, all-purpose, enriched, bleached and Cheese, monterey types in this comparison.
Infographic
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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 PotassiumPotassium | +32.1% |
| Contains more IronIron | +544.4% |
| Contains more CopperCopper | +350% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +6100% |
| Contains more SeleniumSelenium | +133.8% |
| Contains more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +4873.3% |
| Contains more ZincZinc | +328.6% |
| Contains more PhosphorusPhosphorus | +311.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +5133.3% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +6248.4% |
| Contains more Vitamin B5Vitamin B5 | +108.6% |
| Contains more FolateFolate | +916.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more CholineCholine | +48.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.155g | 19.066g | 86% |
| Calcium | 15mg | 746mg | 73% |
| Vitamin B1 | 0.785mg | 0.015mg | 64% |
| Iron | 4.64mg | 0.72mg | 49% |
| Phosphorus | 108mg | 444mg | 48% |
| Fats | 0.98g | 30.28g | 45% |
| Folate | 183µg | 18µg | 41% |
| Vitamin B3 | 5.904mg | 0.093mg | 36% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Selenium | 33.9µg | 14.5µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Manganese | 0.682mg | 0.011mg | 29% |
| Protein | 10.33g | 24.48g | 28% |
| Sodium | 2mg | 600mg | 26% |
| Carbs | 76.31g | 0.68g | 25% |
| Vitamin A | 0µg | 198µg | 22% |
| Monounsaturated fat | 0.087g | 8.751g | 22% |
| Zinc | 0.7mg | 3mg | 21% |
| Copper | 0.144mg | 0.032mg | 12% |
| Fiber | 2.7g | 0g | 11% |
| Vitamin B2 | 0.494mg | 0.39mg | 8% |
| Vitamin B5 | 0.438mg | 0.21mg | 5% |
| Vitamin B6 | 0.044mg | 0.079mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Polyunsaturated fat | 0.413g | 0.899g | 3% |
| Vitamin K | 0.3µg | 2.5µg | 2% |
| Potassium | 107mg | 81mg | 1% |
| Vitamin E | 0.06mg | 0.26mg | 1% |
| Magnesium | 22mg | 27mg | 1% |
| Choline | 10.4mg | 15.4mg | 1% |
| Calories | 364kcal | 373kcal | 0% |
| Net carbs | 73.61g | 0.68g | N/A |
| Sugar | 0.27g | 0.5g | N/A |
| Tryptophan | 0.127mg | 0.315mg | 0% |
| Threonine | 0.281mg | 0.871mg | 0% |
| Isoleucine | 0.357mg | 1.519mg | 0% |
| Leucine | 0.71mg | 2.344mg | 0% |
| Lysine | 0.228mg | 2.037mg | 0% |
| Methionine | 0.183mg | 0.641mg | 0% |
| Phenylalanine | 0.52mg | 1.289mg | 0% |
| Valine | 0.415mg | 1.635mg | 0% |
| Histidine | 0.23mg | 0.859mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +11122.1% |
| Contains more ProteinProtein | +137% |
| Contains more FatsFats | +2989.8% |
| Contains more WaterWater | +244% |
| Contains more OtherOther | +671.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +9958.6% |
| Contains more Poly. FatPolyunsaturated fat | +117.7% |
