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

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Important differences between Monterey Jack and Coconut milk

  • Monterey Jack has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Vitamin A RAE, and Zinc, however, Coconut milk has more Manganese, and Copper.
  • Monterey Jack's daily need coverage for Calcium is 73% more.
  • Coconut milk is lower in Cholesterol.

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

Infographic

Monterey Jack vs Coconut milk 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.
Contains more Calcium +4562.5%
Contains more Phosphorus +344%
Contains more Zinc +347.8%
Contains more Selenium +133.9%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +4562.5%
Contains more Phosphorus +344%
Contains more Zinc +347.8%
Contains more Selenium +133.9%
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%

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 +∞%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +717.2%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +717.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +969%
Contains more Fats +27%
Contains more Other +400%
Contains more Carbs +714.7%
Contains more Water +64.9%
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Protein +969%
Contains more Fats +27%
Contains more Other +400%
Contains more Carbs +714.7%
Contains more Water +64.9%

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Coconut milk
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
27%
Monterey Jack
5%
Coconut milk
Minerals Daily Need Coverage Score
72%
Monterey Jack
42%
Coconut milk

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.