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  6. Romano cheese vs. Monterey Jack

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

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Summary of differences between Romano cheese and Monterey Jack

  • Romano cheese has more Phosphorus, Calcium, and Vitamin B12, however, Monterey Jack is higher in Vitamin A RAE, and Monounsaturated Fat.
  • Romano cheese covers your daily need of Phosphorus 45% more than Monterey Jack.
  • Romano cheese has 2 times more Sodium than Monterey Jack. While Romano cheese has 1433mg of Sodium, Monterey Jack has only 600mg.

These are the specific foods used in this comparison Cheese, romano and Cheese, monterey.

Infographic

Romano 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.
Romano cheese
Romano cheese
6
:
3
Monterey Jack
Monterey Jack
Contains more Calcium +42.6%
Contains more Magnesium +51.9%
Contains more Phosphorus +71.2%
Contains more Manganese +81.8%
Contains less Sodium -58.1%
Contains more Zinc +16.3%
Equal in Iron - 0.72
Equal in Potassium - 81
Equal in Copper - 0.032
Equal in Selenium - 14.5
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Calcium +42.6%
Contains more Magnesium +51.9%
Contains more Phosphorus +71.2%
Contains more Manganese +81.8%
Contains less Sodium -58.1%
Contains more Zinc +16.3%
Equal in Iron - 0.72
Equal in Potassium - 81
Equal in Copper - 0.032
Equal in Selenium - 14.5

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.
Romano cheese
Romano cheese
4
:
7
Monterey Jack
Monterey Jack
Contains more Vitamin B1 +146.7%
Contains more Vitamin B5 +101.9%
Contains more Vitamin B12 +34.9%
Contains more Vitamin A +85.3%
Contains more Vitamin E +13%
Contains more Vitamin D +20%
Contains more Vitamin B3 +20.8%
Contains more Folate +157.1%
Contains more Vitamin K +13.6%
Equal in Vitamin B2 - 0.39
Equal in Vitamin B6 - 0.079
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
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 +146.7%
Contains more Vitamin B5 +101.9%
Contains more Vitamin B12 +34.9%
Contains more Vitamin A +85.3%
Contains more Vitamin E +13%
Contains more Vitamin D +20%
Contains more Vitamin B3 +20.8%
Contains more Folate +157.1%
Contains more Vitamin K +13.6%
Equal in Vitamin B2 - 0.39
Equal in Vitamin B6 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Monterey Jack
Monterey Jack
Contains more Protein +29.9%
Contains more Carbs +433.8%
Contains more Other +89.3%
Contains more Fats +12.4%
Contains more Water +32.7%
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 Protein +29.9%
Contains more Carbs +433.8%
Contains more Other +89.3%
Contains more Fats +12.4%
Contains more Water +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Monterey Jack
Monterey Jack
Contains less Saturated Fat -10.2%
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated fat +51.6%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 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 -10.2%
Contains more Monounsaturated Fat +11.6%
Contains more Polyunsaturated fat +51.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Monterey Jack Opinion
Net carbs 3.63g 0.68g Romano cheese
Protein 31.8g 24.48g Romano cheese
Fats 26.94g 30.28g Monterey Jack
Carbs 3.63g 0.68g Romano cheese
Calories 387kcal 373kcal Romano cheese
Sugar 0.73g 0.5g Monterey Jack
Calcium 1064mg 746mg Romano cheese
Iron 0.77mg 0.72mg Romano cheese
Magnesium 41mg 27mg Romano cheese
Phosphorus 760mg 444mg Romano cheese
Potassium 86mg 81mg Romano cheese
Sodium 1433mg 600mg Monterey Jack
Zinc 2.58mg 3mg Monterey Jack
Copper 0.03mg 0.032mg Monterey Jack
Manganese 0.02mg 0.011mg Romano cheese
Selenium 14.5µg 14.5µg
Vitamin A 415IU 769IU Monterey Jack
Vitamin A RAE 96µg 198µg Monterey Jack
Vitamin E 0.23mg 0.26mg Monterey Jack
Vitamin D 20IU 22IU Monterey Jack
Vitamin D 0.5µg 0.6µg Monterey Jack
Vitamin B1 0.037mg 0.015mg Romano cheese
Vitamin B2 0.37mg 0.39mg Monterey Jack
Vitamin B3 0.077mg 0.093mg Monterey Jack
Vitamin B5 0.424mg 0.21mg Romano cheese
Vitamin B6 0.085mg 0.079mg Romano cheese
Folate 7µg 18µg Monterey Jack
Vitamin B12 1.12µg 0.83µg Romano cheese
Vitamin K 2.2µg 2.5µg Monterey Jack
Tryptophan 0.429mg 0.315mg Romano cheese
Threonine 1.171mg 0.871mg Romano cheese
Isoleucine 1.685mg 1.519mg Romano cheese
Leucine 3.071mg 2.344mg Romano cheese
Lysine 2.941mg 2.037mg Romano cheese
Methionine 0.852mg 0.641mg Romano cheese
Phenylalanine 1.71mg 1.289mg Romano cheese
Valine 2.183mg 1.635mg Romano cheese
Histidine 1.231mg 0.859mg Romano cheese
Cholesterol 104mg 89mg Monterey Jack
Saturated Fat 17.115g 19.066g Romano cheese
Monounsaturated Fat 7.838g 8.751g Monterey Jack
Polyunsaturated fat 0.593g 0.899g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Monterey Jack
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
28%
Romano cheese
27%
Monterey Jack
Minerals Daily Need Coverage Score
106%
Romano cheese
72%
Monterey Jack

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.951g)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 833mg)
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 15mg)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $0.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.