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  6. Winged bean vs. Monterey Jack

Winged bean vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between winged bean and monterey Jack

  • Winged bean is richer in copper, vitamin B1, and manganese, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Daily need coverage for copper for winged bean is 150% higher.
  • Winged bean contains 48 times more manganese than monterey Jack. Winged bean contains 0.532mg of manganese, while monterey Jack contains 0.011mg.
  • Winged bean contains less sodium.

Food types used in this article are Winged bean tuber, raw and Cheese, monterey.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +623.5%
Contains more IronIron +177.8%
Contains more CopperCopper +4231.3%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +4736.4%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +2386.7%
Contains more ZincZinc +115.8%
Contains more PhosphorusPhosphorus +886.7%
Contains more SeleniumSelenium +1971.4%

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% 95% 34% 31% 7% 17% 0% 0% 14% 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 +2426.7%
Contains more Vitamin B3Vitamin B3 +1663.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.7%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.079mg
~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient Winged bean Monterey Jack DV% diff.
Copper 1.386mg 0.032mg 150%
Saturated fat 0.222g 19.066g 86%
Calcium 30mg 746mg 72%
Phosphorus 45mg 444mg 57%
Fats 0.9g 30.28g 45%
Vitamin B12 0µg 0.83µg 35%
Vitamin B1 0.379mg 0.015mg 30%
Cholesterol 0mg 89mg 30%
Protein 11.6g 24.48g 26%
Sodium 35mg 600mg 25%
Selenium 0.7µg 14.5µg 25%
Manganese 0.532mg 0.011mg 23%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.234g 8.751g 21%
Vitamin B2 0.149mg 0.39mg 19%
Iron 2mg 0.72mg 16%
Zinc 1.39mg 3mg 15%
Potassium 586mg 81mg 15%
Calories 148kcal 373kcal 11%
Vitamin B3 1.64mg 0.093mg 10%
Carbs 28.1g 0.68g 9%
Polyunsaturated fat 0.174g 0.899g 5%
Vitamin D 0IU 22IU 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.116mg 0.21mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Magnesium 24mg 27mg 1%
Net carbs 28.1g 0.68g N/A
Sugar 0.5g N/A
Vitamin B6 0.075mg 0.079mg 0%
Folate 19µg 18µg 0%
Tryptophan 0.252mg 0.315mg 0%
Threonine 0.451mg 0.871mg 0%
Isoleucine 0.425mg 1.519mg 0%
Leucine 0.64mg 2.344mg 0%
Lysine 0.592mg 2.037mg 0%
Methionine 0.143mg 0.641mg 0%
Phenylalanine 0.451mg 1.289mg 0%
Valine 0.599mg 1.635mg 0%
Histidine 0.241mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +4032.4%
Contains more WaterWater +40%
Contains more ProteinProtein +111%
Contains more FatsFats +3264.4%
Contains more OtherOther +77.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -98.8%
Contains more Mono. FatMonounsaturated fat +3639.7%
Contains more Poly. FatPolyunsaturated fat +416.7%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.