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  6. Cottage cheese vs. Monterey Jack

Cottage cheese vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between Cottage cheese and Monterey Jack?

  • Monterey Jack is richer than Cottage cheese in Calcium, Phosphorus, Zinc, Vitamin A RAE, Vitamin B2, Vitamin B12, and Selenium.
  • Monterey Jack's daily need coverage for Saturated Fat is 87% more.
  • The amount of Sodium in Cottage cheese is lower.

We used Cheese, cottage, creamed, large or small curd and Cheese, monterey types in this article.

Infographic

Cottage cheese vs Monterey Jack 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.
Cottage cheese
Cottage cheese
2
:
8
Monterey Jack
Monterey Jack
Contains more Potassium +28.4%
Contains less Sodium -39.3%
Contains more Calcium +798.8%
Contains more Iron +928.6%
Contains more Magnesium +237.5%
Contains more Phosphorus +179.2%
Contains more Zinc +650%
Contains more Copper +10.3%
Contains more Manganese +450%
Contains more Selenium +49.5%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Potassium +28.4%
Contains less Sodium -39.3%
Contains more Calcium +798.8%
Contains more Iron +928.6%
Contains more Magnesium +237.5%
Contains more Phosphorus +179.2%
Contains more Zinc +650%
Contains more Copper +10.3%
Contains more Manganese +450%
Contains more Selenium +49.5%

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.
Cottage cheese
Cottage cheese
3
:
8
Monterey Jack
Monterey Jack
Contains more Vitamin B1 +80%
Contains more Vitamin B5 +165.2%
Contains more Vitamin A +449.3%
Contains more Vitamin E +225%
Contains more Vitamin D +500%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B6 +71.7%
Contains more Folate +50%
Contains more Vitamin B12 +93%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.093
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Monterey Jack
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%
Contains more Vitamin B1 +80%
Contains more Vitamin B5 +165.2%
Contains more Vitamin A +449.3%
Contains more Vitamin E +225%
Contains more Vitamin D +500%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B6 +71.7%
Contains more Folate +50%
Contains more Vitamin B12 +93%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
3
Monterey Jack
Monterey Jack
Contains more Carbs +397.1%
Contains more Water +94.6%
Contains more Protein +120.1%
Contains more Fats +604.2%
Contains more Other +151.8%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Monterey Jack
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 Carbs +397.1%
Contains more Water +94.6%
Contains more Protein +120.1%
Contains more Fats +604.2%
Contains more Other +151.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Monterey Jack
Monterey Jack
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1024.8%
Contains more Polyunsaturated fat +630.9%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1024.8%
Contains more Polyunsaturated fat +630.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Monterey Jack Opinion
Net carbs 3.38g 0.68g Cottage cheese
Protein 11.12g 24.48g Monterey Jack
Fats 4.3g 30.28g Monterey Jack
Carbs 3.38g 0.68g Cottage cheese
Calories 98kcal 373kcal Monterey Jack
Sugar 2.67g 0.5g Monterey Jack
Calcium 83mg 746mg Monterey Jack
Iron 0.07mg 0.72mg Monterey Jack
Magnesium 8mg 27mg Monterey Jack
Phosphorus 159mg 444mg Monterey Jack
Potassium 104mg 81mg Cottage cheese
Sodium 364mg 600mg Cottage cheese
Zinc 0.4mg 3mg Monterey Jack
Copper 0.029mg 0.032mg Monterey Jack
Manganese 0.002mg 0.011mg Monterey Jack
Selenium 9.7µg 14.5µg Monterey Jack
Vitamin A 140IU 769IU Monterey Jack
Vitamin A RAE 37µg 198µg Monterey Jack
Vitamin E 0.08mg 0.26mg Monterey Jack
Vitamin D 3IU 22IU Monterey Jack
Vitamin D 0.1µg 0.6µg Monterey Jack
Vitamin B1 0.027mg 0.015mg Cottage cheese
Vitamin B2 0.163mg 0.39mg Monterey Jack
Vitamin B3 0.099mg 0.093mg Cottage cheese
Vitamin B5 0.557mg 0.21mg Cottage cheese
Vitamin B6 0.046mg 0.079mg Monterey Jack
Folate 12µg 18µg Monterey Jack
Vitamin B12 0.43µg 0.83µg Monterey Jack
Vitamin K 0µg 2.5µg Monterey Jack
Tryptophan 0.147mg 0.315mg Monterey Jack
Threonine 0.5mg 0.871mg Monterey Jack
Isoleucine 0.591mg 1.519mg Monterey Jack
Leucine 1.116mg 2.344mg Monterey Jack
Lysine 0.934mg 2.037mg Monterey Jack
Methionine 0.269mg 0.641mg Monterey Jack
Phenylalanine 0.577mg 1.289mg Monterey Jack
Valine 0.748mg 1.635mg Monterey Jack
Histidine 0.326mg 0.859mg Monterey Jack
Cholesterol 17mg 89mg Cottage cheese
Saturated Fat 1.718g 19.066g Cottage cheese
Monounsaturated Fat 0.778g 8.751g Monterey Jack
Polyunsaturated fat 0.123g 0.899g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Monterey Jack
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
14%
Cottage cheese
27%
Monterey Jack
Minerals Daily Need Coverage Score
23%
Cottage cheese
72%
Monterey Jack

Comparison summary

Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 2.17g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 236mg)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 17.348g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 17)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $2)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.