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  6. Monterey Jack vs. Romano cheese

Monterey Jack vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between Monterey Jack and Romano cheese

  • Monterey Jack has more Vitamin A RAE, and Monounsaturated Fat, however, Romano cheese is higher in Phosphorus, Calcium, and Vitamin B12.
  • Romano cheese covers your daily need of Phosphorus 45% more than Monterey Jack.
  • Monterey Jack has 2 times more Vitamin A RAE than Romano cheese. While Monterey Jack has 198µg of Vitamin A RAE, Romano cheese has only 96µg.
  • Romano cheese has less Saturated Fat.

These are the specific foods used in this comparison Cheese, monterey and Cheese, romano.

Infographic

Monterey Jack vs Romano cheese 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.
Monterey Jack
Monterey Jack
3
:
6
Romano cheese
Romano cheese
Contains less Sodium -58.1%
Contains more Zinc +16.3%
Contains more Calcium +42.6%
Contains more Magnesium +51.9%
Contains more Phosphorus +71.2%
Contains more Manganese +81.8%
Equal in Iron - 0.77
Equal in Potassium - 86
Equal in Copper - 0.03
Equal in Selenium - 14.5
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains less Sodium -58.1%
Contains more Zinc +16.3%
Contains more Calcium +42.6%
Contains more Magnesium +51.9%
Contains more Phosphorus +71.2%
Contains more Manganese +81.8%
Equal in Iron - 0.77
Equal in Potassium - 86
Equal in Copper - 0.03
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.
Monterey Jack
Monterey Jack
7
:
4
Romano cheese
Romano cheese
Contains more Vitamin A +85.3%
Contains more Vitamin E +13%
Contains more Vitamin D +20%
Contains more Vitamin B3 +20.8%
Contains more Folate +157.1%
Contains more Vitamin K +13.6%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B5 +101.9%
Contains more Vitamin B12 +34.9%
Equal in Vitamin B2 - 0.37
Equal in Vitamin B6 - 0.085
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%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +85.3%
Contains more Vitamin E +13%
Contains more Vitamin D +20%
Contains more Vitamin B3 +20.8%
Contains more Folate +157.1%
Contains more Vitamin K +13.6%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B5 +101.9%
Contains more Vitamin B12 +34.9%
Equal in Vitamin B2 - 0.37
Equal in Vitamin B6 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monterey Jack
Monterey Jack
2
:
3
Romano cheese
Romano cheese
Contains more Fats +12.4%
Contains more Water +32.7%
Contains more Protein +29.9%
Contains more Carbs +433.8%
Contains more Other +89.3%
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
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Fats +12.4%
Contains more Water +32.7%
Contains more Protein +29.9%
Contains more Carbs +433.8%
Contains more Other +89.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Monterey Jack
Monterey Jack
2
:
1
Romano cheese
Romano cheese
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated fat +51.6%
Contains less Saturated Fat -10.2%
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated fat +51.6%
Contains less Saturated Fat -10.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Romano cheese Opinion
Net carbs 0.68g 3.63g Romano cheese
Protein 24.48g 31.8g Romano cheese
Fats 30.28g 26.94g Monterey Jack
Carbs 0.68g 3.63g Romano cheese
Calories 373kcal 387kcal Romano cheese
Sugar 0.5g 0.73g Monterey Jack
Calcium 746mg 1064mg Romano cheese
Iron 0.72mg 0.77mg Romano cheese
Magnesium 27mg 41mg Romano cheese
Phosphorus 444mg 760mg Romano cheese
Potassium 81mg 86mg Romano cheese
Sodium 600mg 1433mg Monterey Jack
Zinc 3mg 2.58mg Monterey Jack
Copper 0.032mg 0.03mg Monterey Jack
Manganese 0.011mg 0.02mg Romano cheese
Selenium 14.5µg 14.5µg
Vitamin A 769IU 415IU Monterey Jack
Vitamin A RAE 198µg 96µg Monterey Jack
Vitamin E 0.26mg 0.23mg Monterey Jack
Vitamin D 22IU 20IU Monterey Jack
Vitamin D 0.6µg 0.5µg Monterey Jack
Vitamin B1 0.015mg 0.037mg Romano cheese
Vitamin B2 0.39mg 0.37mg Monterey Jack
Vitamin B3 0.093mg 0.077mg Monterey Jack
Vitamin B5 0.21mg 0.424mg Romano cheese
Vitamin B6 0.079mg 0.085mg Romano cheese
Folate 18µg 7µg Monterey Jack
Vitamin B12 0.83µg 1.12µg Romano cheese
Vitamin K 2.5µg 2.2µg Monterey Jack
Tryptophan 0.315mg 0.429mg Romano cheese
Threonine 0.871mg 1.171mg Romano cheese
Isoleucine 1.519mg 1.685mg Romano cheese
Leucine 2.344mg 3.071mg Romano cheese
Lysine 2.037mg 2.941mg Romano cheese
Methionine 0.641mg 0.852mg Romano cheese
Phenylalanine 1.289mg 1.71mg Romano cheese
Valine 1.635mg 2.183mg Romano cheese
Histidine 0.859mg 1.231mg Romano cheese
Cholesterol 89mg 104mg Monterey Jack
Saturated Fat 19.066g 17.115g Romano cheese
Monounsaturated Fat 8.751g 7.838g Monterey Jack
Polyunsaturated fat 0.899g 0.593g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Romano cheese
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
27%
Monterey Jack
28%
Romano cheese
Minerals Daily Need Coverage Score
72%
Monterey Jack
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.951g)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 833mg)
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 15mg)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $0.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
?
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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.