Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Monterey Jack vs. Omelette — In-Depth Nutrition Comparison

Compare

A recap on differences between Monterey Jack and Omelette

  • Monterey Jack has more Calcium, Phosphorus, and Zinc, however, Omelette is higher in Choline, Vitamin B5, Selenium, and Iron.
  • Monterey Jack covers your daily Saturated Fat needs 79% more than Omelette.
  • Omelette contains 16 times less Calcium than Monterey Jack. Monterey Jack contains 746mg of Calcium, while Omelette contains 48mg.
  • Omelette has less Saturated Fat.

Food varieties used in this article are Cheese, monterey and Egg, whole, cooked, omelet.

Infographic

Monterey Jack vs Omelette 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 +1454.2%
Contains more Magnesium +145.5%
Contains more Phosphorus +165.9%
Contains more Zinc +175.2%
Contains more Iron +105.6%
Contains more Potassium +44.4%
Contains less Sodium -74.2%
Contains more Copper +96.9%
Contains more Manganese +118.2%
Contains more Selenium +77.9%
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 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +1454.2%
Contains more Magnesium +145.5%
Contains more Phosphorus +165.9%
Contains more Zinc +175.2%
Contains more Iron +105.6%
Contains more Potassium +44.4%
Contains less Sodium -74.2%
Contains more Copper +96.9%
Contains more Manganese +118.2%
Contains more Selenium +77.9%

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.
:
Contains more Vitamin A +24.6%
Contains more Vitamin B3 +45.3%
Contains more Vitamin E +396.2%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B5 +513.8%
Contains more Vitamin B6 +81%
Contains more Folate +116.7%
Contains more Vitamin K +80%
Equal in Vitamin B2 - 0.386
Equal in Vitamin B12 - 0.76
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 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin A +24.6%
Contains more Vitamin B3 +45.3%
Contains more Vitamin E +396.2%
Contains more Vitamin D +183.3%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B5 +513.8%
Contains more Vitamin B6 +81%
Contains more Folate +116.7%
Contains more Vitamin K +80%
Equal in Vitamin B2 - 0.386
Equal in Vitamin B12 - 0.76

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +131.6%
Contains more Fats +159.7%
Contains more Other +255%
Contains more Water +85.6%
Equal in Carbs - 0.64
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +131.6%
Contains more Fats +159.7%
Contains more Other +255%
Contains more Water +85.6%
Equal in Carbs - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +80.7%
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +201.7%
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +80.7%
Contains less Saturated Fat -82.6%
Contains more Polyunsaturated fat +201.7%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Omelette Opinion
Net carbs 0.68g 0.64g Monterey Jack
Protein 24.48g 10.57g Monterey Jack
Fats 30.28g 11.66g Monterey Jack
Carbs 0.68g 0.64g Monterey Jack
Calories 373kcal 154kcal Monterey Jack
Sugar 0.5g 0.31g Omelette
Calcium 746mg 48mg Monterey Jack
Iron 0.72mg 1.48mg Omelette
Magnesium 27mg 11mg Monterey Jack
Phosphorus 444mg 167mg Monterey Jack
Potassium 81mg 117mg Omelette
Sodium 600mg 155mg Omelette
Zinc 3mg 1.09mg Monterey Jack
Copper 0.032mg 0.063mg Omelette
Manganese 0.011mg 0.024mg Omelette
Selenium 14.5µg 25.8µg Omelette
Vitamin A 769IU 617IU Monterey Jack
Vitamin A RAE 198µg 172µg Monterey Jack
Vitamin E 0.26mg 1.29mg Omelette
Vitamin D 22IU 69IU Omelette
Vitamin D 0.6µg 1.7µg Omelette
Vitamin B1 0.015mg 0.034mg Omelette
Vitamin B2 0.39mg 0.386mg Monterey Jack
Vitamin B3 0.093mg 0.064mg Monterey Jack
Vitamin B5 0.21mg 1.289mg Omelette
Vitamin B6 0.079mg 0.143mg Omelette
Folate 18µg 39µg Omelette
Vitamin B12 0.83µg 0.76µg Monterey Jack
Vitamin K 2.5µg 4.5µg Omelette
Tryptophan 0.315mg 0.14mg Monterey Jack
Threonine 0.871mg 0.467mg Monterey Jack
Isoleucine 1.519mg 0.565mg Monterey Jack
Leucine 2.344mg 0.913mg Monterey Jack
Lysine 2.037mg 0.767mg Monterey Jack
Methionine 0.641mg 0.319mg Monterey Jack
Phenylalanine 1.289mg 0.572mg Monterey Jack
Valine 1.635mg 0.722mg Monterey Jack
Histidine 0.859mg 0.26mg Monterey Jack
Cholesterol 89mg 313mg Monterey Jack
Trans Fat 0.709g Monterey Jack
Saturated Fat 19.066g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 8.751g 4.843g Monterey Jack
Polyunsaturated fat 0.899g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

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

People also compare

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
38%
Omelette
Minerals Daily Need Coverage Score
72%
Monterey Jack
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 445mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 15.747g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $3)
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 224mg)
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.
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.