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  6. Coconut milk vs. Monterey Jack

Coconut milk vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between Coconut milk and Monterey Jack

  • Coconut milk has more Manganese, and Copper, however, Monterey Jack has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Vitamin A RAE, and Zinc.
  • Monterey Jack's daily need coverage for Calcium is 73% more.
  • Coconut milk has 83 times more Manganese than Monterey Jack. Coconut milk has 0.916mg of Manganese, while Monterey Jack has 0.011mg.
  • Coconut milk is lower in Sodium.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, monterey.

Infographic

Coconut milk 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.
Coconut milk
Coconut milk
6
:
4
Monterey Jack
Monterey Jack
Contains more Iron +127.8%
Contains more Magnesium +37%
Contains more Potassium +224.7%
Contains less Sodium -97.5%
Contains more Copper +731.3%
Contains more Manganese +8227.3%
Contains more Calcium +4562.5%
Contains more Phosphorus +344%
Contains more Zinc +347.8%
Contains more Selenium +133.9%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Iron +127.8%
Contains more Magnesium +37%
Contains more Potassium +224.7%
Contains less Sodium -97.5%
Contains more Copper +731.3%
Contains more Manganese +8227.3%
Contains more Calcium +4562.5%
Contains more Phosphorus +344%
Contains more Zinc +347.8%
Contains more Selenium +133.9%

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.
Coconut milk
Coconut milk
3
:
9
Monterey Jack
Monterey Jack
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +717.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +73.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +139.4%
Contains more Folate +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2400%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Monterey Jack
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +717.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +73.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +139.4%
Contains more Folate +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Monterey Jack
Monterey Jack
Contains more Carbs +714.7%
Contains more Water +64.9%
Contains more Protein +969%
Contains more Fats +27%
Contains more Other +400%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Monterey Jack
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 Carbs +714.7%
Contains more Water +64.9%
Contains more Protein +969%
Contains more Fats +27%
Contains more Other +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Monterey Jack
Monterey Jack
Contains more Monounsaturated Fat +763%
Contains more Polyunsaturated fat +244.4%
Equal in Saturated Fat - 19.066
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains more Monounsaturated Fat +763%
Contains more Polyunsaturated fat +244.4%
Equal in Saturated Fat - 19.066

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Monterey Jack
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Monterey Jack Opinion
Net carbs 3.34g 0.68g Coconut milk
Protein 2.29g 24.48g Monterey Jack
Fats 23.84g 30.28g Monterey Jack
Carbs 5.54g 0.68g Coconut milk
Calories 230kcal 373kcal Monterey Jack
Sugar 3.34g 0.5g Monterey Jack
Fiber 2.2g 0g Coconut milk
Calcium 16mg 746mg Monterey Jack
Iron 1.64mg 0.72mg Coconut milk
Magnesium 37mg 27mg Coconut milk
Phosphorus 100mg 444mg Monterey Jack
Potassium 263mg 81mg Coconut milk
Sodium 15mg 600mg Coconut milk
Zinc 0.67mg 3mg Monterey Jack
Copper 0.266mg 0.032mg Coconut milk
Manganese 0.916mg 0.011mg Coconut milk
Selenium 6.2µg 14.5µg Monterey Jack
Vitamin A 0IU 769IU Monterey Jack
Vitamin A RAE 0µg 198µg Monterey Jack
Vitamin E 0.15mg 0.26mg Monterey Jack
Vitamin D 0IU 22IU Monterey Jack
Vitamin D 0µg 0.6µg Monterey Jack
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.015mg Coconut milk
Vitamin B2 0mg 0.39mg Monterey Jack
Vitamin B3 0.76mg 0.093mg Coconut milk
Vitamin B5 0.183mg 0.21mg Monterey Jack
Vitamin B6 0.033mg 0.079mg Monterey Jack
Folate 16µg 18µg Monterey Jack
Vitamin B12 0µg 0.83µg Monterey Jack
Vitamin K 0.1µg 2.5µg Monterey Jack
Tryptophan 0.027mg 0.315mg Monterey Jack
Threonine 0.083mg 0.871mg Monterey Jack
Isoleucine 0.09mg 1.519mg Monterey Jack
Leucine 0.17mg 2.344mg Monterey Jack
Lysine 0.101mg 2.037mg Monterey Jack
Methionine 0.043mg 0.641mg Monterey Jack
Phenylalanine 0.116mg 1.289mg Monterey Jack
Valine 0.139mg 1.635mg Monterey Jack
Histidine 0.053mg 0.859mg Monterey Jack
Cholesterol 0mg 89mg Coconut milk
Saturated Fat 21.14g 19.066g Monterey Jack
Monounsaturated Fat 1.014g 8.751g Monterey Jack
Polyunsaturated fat 0.261g 0.899g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Monterey Jack
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
5%
Coconut milk
27%
Monterey Jack
Minerals Daily Need Coverage Score
42%
Coconut milk
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 2.84g)
Which food is lower in Saturated Fat?
Monterey Jack
Monterey Jack is lower in Saturated Fat (difference - 2.074g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 585mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 89mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
Which food is richer in minerals?
?
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.

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.