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  6. Wild rice raw vs. Monterey Jack

Wild rice raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between wild rice raw and monterey Jack

  • Wild rice raw has more manganese, copper, vitamin B3, magnesium, and zinc; however, monterey Jack is higher in calcium and vitamin B12.
  • Monterey Jack covers your daily need for saturated fat, 95% more than wild rice raw.
  • Wild rice raw has 121 times more manganese than monterey Jack. While wild rice raw has 1.329mg of manganese, monterey Jack has only 0.011mg.
  • Wild rice raw has less sodium.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Cheese, monterey.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +555.6%
Contains more PotassiumPotassium +427.2%
Contains more IronIron +172.2%
Contains more CopperCopper +1537.5%
Contains more ZincZinc +98.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +11981.8%
Contains more CalciumCalcium +3452.4%
Contains more SeleniumSelenium +417.9%
~equal in Phosphorus ~444mg

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +215.4%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B3Vitamin B3 +7139.8%
Contains more Vitamin B5Vitamin B5 +411.4%
Contains more Vitamin B6Vitamin B6 +394.9%
Contains more FolateFolate +427.8%
Contains more CholineCholine +127.3%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Monterey Jack DV% diff.
Saturated fat 0.156g 19.066g 86%
Calcium 21mg 746mg 73%
Manganese 1.329mg 0.011mg 57%
Copper 0.524mg 0.032mg 55%
Fats 1.08g 30.28g 45%
Vitamin B3 6.733mg 0.093mg 42%
Magnesium 177mg 27mg 36%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Zinc 5.96mg 3mg 27%
Sodium 7mg 600mg 26%
Carbs 74.9g 0.68g 25%
Fiber 6.2g 0g 25%
Vitamin B6 0.391mg 0.079mg 24%
Vitamin A 1µg 198µg 22%
Selenium 2.8µg 14.5µg 21%
Monounsaturated fat 0.159g 8.751g 21%
Protein 14.73g 24.48g 20%
Folate 95µg 18µg 19%
Vitamin B5 1.074mg 0.21mg 17%
Iron 1.96mg 0.72mg 16%
Vitamin B2 0.262mg 0.39mg 10%
Potassium 427mg 81mg 10%
Vitamin B1 0.115mg 0.015mg 8%
Vitamin E 0.82mg 0.26mg 4%
Choline 35mg 15.4mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Phosphorus 433mg 444mg 2%
Polyunsaturated fat 0.676g 0.899g 1%
Calories 357kcal 373kcal 1%
Vitamin K 1.9µg 2.5µg 1%
Net carbs 68.7g 0.68g N/A
Sugar 2.5g 0.5g N/A
Tryptophan 0.179mg 0.315mg 0%
Threonine 0.469mg 0.871mg 0%
Isoleucine 0.618mg 1.519mg 0%
Leucine 1.018mg 2.344mg 0%
Lysine 0.629mg 2.037mg 0%
Methionine 0.438mg 0.641mg 0%
Phenylalanine 0.721mg 1.289mg 0%
Valine 0.858mg 1.635mg 0%
Histidine 0.384mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +10914.7%
Contains more ProteinProtein +66.2%
Contains more FatsFats +2703.7%
Contains more WaterWater +428.5%
Contains more OtherOther +132%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -99.2%
Contains more Mono. FatMonounsaturated fat +5403.8%
Contains more Poly. FatPolyunsaturated fat +33%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.