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Fontina vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between Fontina and Monterey Jack

  • Fontina has more Vitamin B12, and Vitamin A RAE, however, Monterey Jack is higher in Calcium, Vitamin B2, Phosphorus, and Iron.
  • Fontina covers your daily Vitamin B12 needs 35% more than Monterey Jack.

Food varieties used in this article are Cheese, fontina and Cheese, monterey.

Infographic

Fontina vs Monterey Jack 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 Zinc +16.7%
Contains more Manganese +27.3%
Contains more Calcium +35.6%
Contains more Iron +213%
Contains more Magnesium +92.9%
Contains more Phosphorus +28.3%
Contains more Potassium +26.6%
Contains less Sodium -25%
Contains more Copper +28%
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Zinc +16.7%
Contains more Manganese +27.3%
Contains more Calcium +35.6%
Contains more Iron +213%
Contains more Magnesium +92.9%
Contains more Phosphorus +28.3%
Contains more Potassium +26.6%
Contains less Sodium -25%
Contains more Copper +28%
Equal in Selenium - 14.5

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 A +18.7%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +104.3%
Contains more Vitamin B12 +102.4%
Contains more Vitamin B2 +91.2%
Contains more Folate +200%
Equal in Vitamin E - 0.26
Equal in Vitamin D - 0.6
Equal in Vitamin B6 - 0.079
Equal in Vitamin K - 2.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
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 A +18.7%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +104.3%
Contains more Vitamin B12 +102.4%
Contains more Vitamin B2 +91.2%
Contains more Folate +200%
Equal in Vitamin E - 0.26
Equal in Vitamin D - 0.6
Equal in Vitamin B6 - 0.079
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +127.9%
Equal in Protein - 24.48
Equal in Fats - 30.28
Equal in Water - 41.01
Equal in Other - 3.55
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 Carbs +127.9%
Equal in Protein - 24.48
Equal in Fats - 30.28
Equal in Water - 41.01
Equal in Other - 3.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +84%
Equal in Saturated Fat - 19.066
Equal in Monounsaturated Fat - 8.751
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains more Polyunsaturated fat +84%
Equal in Saturated Fat - 19.066
Equal in Monounsaturated Fat - 8.751

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Monterey Jack Opinion
Net carbs 1.55g 0.68g Fontina
Protein 25.6g 24.48g Fontina
Fats 31.14g 30.28g Fontina
Carbs 1.55g 0.68g Fontina
Calories 389kcal 373kcal Fontina
Sugar 1.55g 0.5g Monterey Jack
Calcium 550mg 746mg Monterey Jack
Iron 0.23mg 0.72mg Monterey Jack
Magnesium 14mg 27mg Monterey Jack
Phosphorus 346mg 444mg Monterey Jack
Potassium 64mg 81mg Monterey Jack
Sodium 800mg 600mg Monterey Jack
Zinc 3.5mg 3mg Fontina
Copper 0.025mg 0.032mg Monterey Jack
Manganese 0.014mg 0.011mg Fontina
Selenium 14.5µg 14.5µg
Vitamin A 913IU 769IU Fontina
Vitamin A RAE 261µg 198µg Fontina
Vitamin E 0.27mg 0.26mg Fontina
Vitamin D 23IU 22IU Fontina
Vitamin D 0.6µg 0.6µg
Vitamin B1 0.021mg 0.015mg Fontina
Vitamin B2 0.204mg 0.39mg Monterey Jack
Vitamin B3 0.15mg 0.093mg Fontina
Vitamin B5 0.429mg 0.21mg Fontina
Vitamin B6 0.083mg 0.079mg Fontina
Folate 6µg 18µg Monterey Jack
Vitamin B12 1.68µg 0.83µg Fontina
Vitamin K 2.6µg 2.5µg Fontina
Tryptophan 0.361mg 0.315mg Fontina
Threonine 0.935mg 0.871mg Fontina
Isoleucine 1.384mg 1.519mg Monterey Jack
Leucine 2.664mg 2.344mg Fontina
Lysine 2.328mg 2.037mg Fontina
Methionine 0.706mg 0.641mg Fontina
Phenylalanine 1.497mg 1.289mg Fontina
Valine 1.926mg 1.635mg Fontina
Histidine 0.959mg 0.859mg Fontina
Cholesterol 116mg 89mg Monterey Jack
Saturated Fat 19.196g 19.066g Monterey Jack
Monounsaturated Fat 8.687g 8.751g Monterey Jack
Polyunsaturated fat 1.654g 0.899g Fontina

Which food is preferable for your diet?

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

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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
33%
Fontina
27%
Monterey Jack
Minerals Daily Need Coverage Score
63%
Fontina
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 200mg)
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Monterey Jack
Monterey Jack is lower in Saturated Fat (difference - 0.13g)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is cheaper?
Fontina
Fontina is cheaper (difference - $0.5)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.