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Caper vs. Monterey Jack — In-Depth Nutrition Comparison

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How are caper and monterey Jack different?

  • Caper is higher in copper; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Daily need coverage for saturated fat for monterey Jack is 94% higher.
  • Caper contains 12 times more copper than monterey Jack. While caper contains 0.374mg of copper, monterey Jack contains only 0.032mg.
  • Monterey Jack has less sodium.

Capers, canned and Cheese, monterey are the varieties used in this article.

Infographic

Caper vs Monterey Jack 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.
Caper
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +131.9%
Contains more CopperCopper +1068.8%
Contains more ManganeseManganese +609.1%
Contains more CalciumCalcium +1765%
Contains more PotassiumPotassium +102.5%
Contains more ZincZinc +837.5%
Contains more PhosphorusPhosphorus +4340%
Contains less SodiumSodium -74.4%
Contains more SeleniumSelenium +1108.3%

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.
Caper
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +238.5%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +601.1%
Contains more Vitamin KVitamin K +884%
Contains more FolateFolate +27.8%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +180.6%
Contains more Vitamin B5Vitamin B5 +677.8%
Contains more Vitamin B6Vitamin B6 +243.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +136.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +619.1%
Contains more WaterWater +104.5%
Contains more OtherOther +126.5%
Contains more ProteinProtein +937.3%
Contains more FatsFats +3420.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +13790.5%
Contains more Poly. FatPolyunsaturated fat +195.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Monterey Jack DV% diff.
Saturated fat 0.233g 19.066g 86%
Sodium 2348mg 600mg 76%
Calcium 40mg 746mg 71%
Phosphorus 10mg 444mg 62%
Fats 0.86g 30.28g 45%
Protein 2.36g 24.48g 44%
Copper 0.374mg 0.032mg 38%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 1.2µg 14.5µg 24%
Zinc 0.32mg 3mg 24%
Monounsaturated fat 0.063g 8.751g 22%
Vitamin A 7µg 198µg 21%
Vitamin B2 0.139mg 0.39mg 19%
Vitamin K 24.6µg 2.5µg 18%
Calories 23kcal 373kcal 18%
Fiber 3.2g 0g 13%
Iron 1.67mg 0.72mg 12%
Vitamin C 4.3mg 0mg 5%
Vitamin E 0.88mg 0.26mg 4%
Polyunsaturated fat 0.304g 0.899g 4%
Vitamin B5 0.027mg 0.21mg 4%
Vitamin B6 0.023mg 0.079mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Manganese 0.078mg 0.011mg 3%
Vitamin B3 0.652mg 0.093mg 3%
Choline 6.5mg 15.4mg 2%
Folate 23µg 18µg 1%
Carbs 4.89g 0.68g 1%
Magnesium 33mg 27mg 1%
Potassium 40mg 81mg 1%
Net carbs 1.69g 0.68g N/A
Sugar 0.41g 0.5g N/A
Vitamin B1 0.018mg 0.015mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Omega-3 - DPA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Caper
26%
Monterey Jack
Minerals Daily Need Coverage Score
56%
Caper
72%
Monterey Jack

Comparison summary

Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 1748mg)
Which food is lower in Cholesterol?
Caper
Caper is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 18.833g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 27)
Which food is cheaper?
Caper
Caper is cheaper (difference - $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.
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/nutrients
  2. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.