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Monterey Jack vs. Feta — In-Depth Nutrition Comparison

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The main differences between Monterey Jack and Feta

  • Monterey Jack is richer in Calcium, Phosphorus, and Vitamin A RAE, yet Feta is richer in Vitamin B12, Vitamin B2, Vitamin B6, Vitamin B5, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Feta is 36% higher.
  • Monterey Jack contains 2 times more Vitamin A RAE than Feta. Monterey Jack contains 198µg of Vitamin A RAE, while Feta contains 125µg.
  • Feta contains less Saturated Fat.

Food types used in this article are Cheese, monterey and Cheese, feta.

Infographic

Monterey Jack vs Feta 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 Calcium +51.3%
Contains more Iron +10.8%
Contains more Magnesium +42.1%
Contains more Phosphorus +31.8%
Contains more Potassium +30.6%
Contains less Sodium -34.6%
Contains more Manganese +154.5%
Equal in Iron - 0.65
Equal in Zinc - 2.88
Equal in Copper - 0.032
Equal in Selenium - 15
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 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Calcium +51.3%
Contains more Iron +10.8%
Contains more Magnesium +42.1%
Contains more Phosphorus +31.8%
Contains more Potassium +30.6%
Contains less Sodium -34.6%
Contains more Manganese +154.5%
Equal in Iron - 0.65
Equal in Zinc - 2.88
Equal in Copper - 0.032
Equal in Selenium - 15

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.
:
7
Feta
Contains more Vitamin A +82.2%
Contains more Vitamin E +44.4%
Contains more Vitamin D +50%
Contains more Vitamin K +38.9%
Contains more Vitamin B1 +926.7%
Contains more Vitamin B2 +116.4%
Contains more Vitamin B3 +965.6%
Contains more Vitamin B5 +360.5%
Contains more Vitamin B6 +436.7%
Contains more Folate +77.8%
Contains more Vitamin B12 +103.6%
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 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +82.2%
Contains more Vitamin E +44.4%
Contains more Vitamin D +50%
Contains more Vitamin K +38.9%
Contains more Vitamin B1 +926.7%
Contains more Vitamin B2 +116.4%
Contains more Vitamin B3 +965.6%
Contains more Vitamin B5 +360.5%
Contains more Vitamin B6 +436.7%
Contains more Folate +77.8%
Contains more Vitamin B12 +103.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +72.3%
Contains more Fats +42.3%
Contains more Carbs +501.5%
Contains more Water +34.7%
Contains more Other +46.5%
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Protein +72.3%
Contains more Fats +42.3%
Contains more Carbs +501.5%
Contains more Water +34.7%
Contains more Other +46.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +89.3%
Contains more Polyunsaturated fat +52.1%
Contains less Saturated Fat -21.6%
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains more Monounsaturated Fat +89.3%
Contains more Polyunsaturated fat +52.1%
Contains less Saturated Fat -21.6%

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 Feta
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Feta Opinion
Net carbs 0.68g 4.09g Feta
Protein 24.48g 14.21g Monterey Jack
Fats 30.28g 21.28g Monterey Jack
Carbs 0.68g 4.09g Feta
Calories 373kcal 264kcal Monterey Jack
Sugar 0.5g 4.09g Monterey Jack
Calcium 746mg 493mg Monterey Jack
Iron 0.72mg 0.65mg Monterey Jack
Magnesium 27mg 19mg Monterey Jack
Phosphorus 444mg 337mg Monterey Jack
Potassium 81mg 62mg Monterey Jack
Sodium 600mg 917mg Monterey Jack
Zinc 3mg 2.88mg Monterey Jack
Copper 0.032mg 0.032mg
Manganese 0.011mg 0.028mg Feta
Selenium 14.5µg 15µg Feta
Vitamin A 769IU 422IU Monterey Jack
Vitamin A RAE 198µg 125µg Monterey Jack
Vitamin E 0.26mg 0.18mg Monterey Jack
Vitamin D 22IU 16IU Monterey Jack
Vitamin D 0.6µg 0.4µg Monterey Jack
Vitamin B1 0.015mg 0.154mg Feta
Vitamin B2 0.39mg 0.844mg Feta
Vitamin B3 0.093mg 0.991mg Feta
Vitamin B5 0.21mg 0.967mg Feta
Vitamin B6 0.079mg 0.424mg Feta
Folate 18µg 32µg Feta
Vitamin B12 0.83µg 1.69µg Feta
Vitamin K 2.5µg 1.8µg Monterey Jack
Tryptophan 0.315mg 0.2mg Monterey Jack
Threonine 0.871mg 0.637mg Monterey Jack
Isoleucine 1.519mg 0.803mg Monterey Jack
Leucine 2.344mg 1.395mg Monterey Jack
Lysine 2.037mg 1.219mg Monterey Jack
Methionine 0.641mg 0.368mg Monterey Jack
Phenylalanine 1.289mg 0.675mg Monterey Jack
Valine 1.635mg 1.065mg Monterey Jack
Histidine 0.859mg 0.397mg Monterey Jack
Cholesterol 89mg 89mg
Saturated Fat 19.066g 14.946g Feta
Monounsaturated Fat 8.751g 4.623g Monterey Jack
Polyunsaturated fat 0.899g 0.591g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Feta
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
57%
Feta
Minerals Daily Need Coverage Score
72%
Monterey Jack
63%
Feta

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 317mg)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 4.12g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (89 mg)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.