Monterey Jack vs. Swiss cheese — In-Depth Nutrition Comparison
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A recap on differences between Monterey Jack and Swiss cheese
- Monterey Jack has more Iron, and Vitamin B2, however, Swiss cheese is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Zinc, and Vitamin A RAE.
- Swiss cheese covers your daily Vitamin B12 needs 93% more than Monterey Jack.
- Swiss cheese contains 6 times less Iron than Monterey Jack. Monterey Jack contains 0.72mg of Iron, while Swiss cheese contains 0.13mg.
- Swiss cheese has less Sodium.
Food varieties used in this article are Cheese, monterey and Cheese, swiss.
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
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Iron
+453.8%
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Potassium
+12.5%
Contains
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Calcium
+19.3%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+29.3%
Contains
less
Sodium
-68.8%
Contains
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Zinc
+45.7%
Contains
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Copper
+46.9%
Contains
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Manganese
+136.4%
Contains
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Selenium
+106.9%
Contains
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Iron
+453.8%
Contains
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Potassium
+12.5%
Contains
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Calcium
+19.3%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+29.3%
Contains
less
Sodium
-68.8%
Contains
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Zinc
+45.7%
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Copper
+46.9%
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Manganese
+136.4%
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Selenium
+106.9%
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.
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Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+36.4%
Contains
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Vitamin B2
+29.1%
Contains
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Vitamin B3
+45.3%
Contains
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Vitamin B6
+11.3%
Contains
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Folate
+80%
Contains
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Vitamin K
+78.6%
Contains
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Vitamin A
+36.2%
Contains
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Vitamin E
+130.8%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin B12
+268.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+36.4%
Contains
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Vitamin B2
+29.1%
Contains
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Vitamin B3
+45.3%
Contains
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Vitamin B6
+11.3%
Contains
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Folate
+80%
Contains
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Vitamin K
+78.6%
Contains
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Vitamin A
+36.2%
Contains
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Vitamin E
+130.8%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin B12
+268.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Other
+19.1%
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Protein
+10.1%
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Carbs
+111.8%
Equal in Fats - 30.99
Equal in Water - 37.63
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
Contains
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Other
+19.1%
Contains
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Protein
+10.1%
Contains
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Carbs
+111.8%
Equal in Fats - 30.99
Equal in Water - 37.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+49.2%
Equal in Saturated Fat - 18.227
Equal in Monounsaturated Fat - 8.046
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Saturated Fat:
18.227 g
Monounsaturated Fat:
8.046 g
Polyunsaturated fat:
1.341 g
Contains
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Polyunsaturated fat
+49.2%
Equal in Saturated Fat - 18.227
Equal in Monounsaturated Fat - 8.046
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.68g | 1.44g |
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| Protein | 24.48g | 26.96g |
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| Fats | 30.28g | 30.99g |
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| Carbs | 0.68g | 1.44g |
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| Calories | 373kcal | 393kcal |
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| Sugar | 0.5g | 0g |
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| Calcium | 746mg | 890mg |
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| Iron | 0.72mg | 0.13mg |
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| Magnesium | 27mg | 33mg |
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| Phosphorus | 444mg | 574mg |
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| Potassium | 81mg | 72mg |
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| Sodium | 600mg | 187mg |
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| Zinc | 3mg | 4.37mg |
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| Copper | 0.032mg | 0.047mg |
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| Manganese | 0.011mg | 0.026mg |
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| Selenium | 14.5µg | 30µg |
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| Vitamin A | 769IU | 1047IU |
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| Vitamin A RAE | 198µg | 288µg |
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| Vitamin E | 0.26mg | 0.6mg |
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| Vitamin D | 22IU | 0IU |
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| Vitamin D | 0.6µg | 0µg |
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| Vitamin B1 | 0.015mg | 0.011mg |
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| Vitamin B2 | 0.39mg | 0.302mg |
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| Vitamin B3 | 0.093mg | 0.064mg |
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| Vitamin B5 | 0.21mg | 0.353mg |
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| Vitamin B6 | 0.079mg | 0.071mg |
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| Folate | 18µg | 10µg |
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| Vitamin B12 | 0.83µg | 3.06µg |
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| Vitamin K | 2.5µg | 1.4µg |
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| Tryptophan | 0.315mg | 0.401mg |
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| Threonine | 0.871mg | 1.038mg |
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| Isoleucine | 1.519mg | 1.537mg |
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| Leucine | 2.344mg | 2.959mg |
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| Lysine | 2.037mg | 2.585mg |
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| Methionine | 0.641mg | 0.784mg |
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| Phenylalanine | 1.289mg | 1.662mg |
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| Valine | 1.635mg | 2.139mg |
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| Histidine | 0.859mg | 1.065mg |
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| Cholesterol | 89mg | 93mg |
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| Trans Fat | 0.987g |
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| Saturated Fat | 19.066g | 18.227g |
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| Omega-3 - DPA | 0g | 0.018g |
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| Monounsaturated Fat | 8.751g | 8.046g |
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| Polyunsaturated fat | 0.899g | 1.341g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 0.734g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-3 - ALA | 0.125g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.032g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
48%
Minerals Daily Need Coverage Score
72%
87%
Comparison summary
Which food is lower in Sugar?
Swiss cheese is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swiss cheese contains less Sodium (difference - 413mg)
Which food is lower in Saturated Fat?
Swiss cheese is lower in Saturated Fat (difference - 0.839g)
Which food is cheaper?
Swiss cheese is cheaper (difference - $0.4)
Which food is richer in minerals?
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Monterey Jack is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
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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.