Yam vs. Monterey Jack — In-Depth Nutrition Comparison
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What are the main differences between yam and monterey Jack?
- Yam is richer in potassium, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
- Monterey Jack's daily need coverage for saturated fat is 95% higher.
- Yam has 10 times more potassium than monterey Jack. Yam has 816mg of potassium, while monterey Jack has 81mg.
- Yam contains less sodium.
- Monterey Jack has a lower glycemic index than yam.
We used Yam, raw and Cheese, monterey types in this comparison.
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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 | +907.4% |
| Contains more CopperCopper | +456.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +3509.1% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +4288.2% |
| Contains more IronIron | +33.3% |
| Contains more ZincZinc | +1150% |
| Contains more PhosphorusPhosphorus | +707.3% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +34.6% |
| Contains more Vitamin B1Vitamin B1 | +646.7% |
| Contains more Vitamin B3Vitamin B3 | +493.5% |
| Contains more Vitamin B5Vitamin B5 | +49.5% |
| Contains more Vitamin B6Vitamin B6 | +270.9% |
| Contains more FolateFolate | +27.8% |
| Contains more Vitamin AVitamin A | +2728.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1118.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +4000% |
| Contains more WaterWater | +69.7% |
| Contains more ProteinProtein | +1500% |
| Contains more FatsFats | +17711.8% |
| Contains more OtherOther | +332.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 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 | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +145750% |
| Contains more Poly. FatPolyunsaturated fat | +1082.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.037g | 19.066g | 86% |
| Calcium | 17mg | 746mg | 73% |
| Phosphorus | 55mg | 444mg | 56% |
| Fats | 0.17g | 30.28g | 46% |
| Protein | 1.53g | 24.48g | 46% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin B2 | 0.032mg | 0.39mg | 28% |
| Sodium | 9mg | 600mg | 26% |
| Zinc | 0.24mg | 3mg | 25% |
| Selenium | 0.7µg | 14.5µg | 25% |
| Potassium | 816mg | 81mg | 22% |
| Monounsaturated fat | 0.006g | 8.751g | 22% |
| Vitamin A | 7µg | 198µg | 21% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Manganese | 0.397mg | 0.011mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Copper | 0.178mg | 0.032mg | 16% |
| Vitamin B6 | 0.293mg | 0.079mg | 16% |
| Calories | 118kcal | 373kcal | 13% |
| Carbs | 27.88g | 0.68g | 9% |
| Vitamin B1 | 0.112mg | 0.015mg | 8% |
| Polyunsaturated fat | 0.076g | 0.899g | 5% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B3 | 0.552mg | 0.093mg | 3% |
| Iron | 0.54mg | 0.72mg | 2% |
| Vitamin B5 | 0.314mg | 0.21mg | 2% |
| Vitamin E | 0.35mg | 0.26mg | 1% |
| Magnesium | 21mg | 27mg | 1% |
| Folate | 23µg | 18µg | 1% |
| Net carbs | 23.78g | 0.68g | N/A |
| Sugar | 0.5g | 0.5g | N/A |
| Vitamin K | 2.3µg | 2.5µg | 0% |
| Choline | 16.5mg | 15.4mg | 0% |
| Tryptophan | 0.012mg | 0.315mg | 0% |
| Threonine | 0.054mg | 0.871mg | 0% |
| Isoleucine | 0.052mg | 1.519mg | 0% |
| Leucine | 0.096mg | 2.344mg | 0% |
| Lysine | 0.059mg | 2.037mg | 0% |
| Methionine | 0.021mg | 0.641mg | 0% |
| Phenylalanine | 0.071mg | 1.289mg | 0% |
| Valine | 0.062mg | 1.635mg | 0% |
| Histidine | 0.034mg | 0.859mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
26%
Minerals Daily Need Coverage Score
26%
72%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 19.029g)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Monterey Jack is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0.5 g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.