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Cheddar Cheese vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between Cheddar Cheese and Monterey Jack

  • Cheddar Cheese is richer in Selenium, Vitamin A RAE, Vitamin B12, and Zinc, yet Monterey Jack is richer in Iron.
  • Daily need coverage for Selenium from Cheddar Cheese is 25% higher.
  • Cheddar Cheese contains 2 times more Vitamin A RAE than Monterey Jack. Cheddar Cheese contains 330µg of Vitamin A RAE, while Monterey Jack contains 198µg.

Food types used in this article are Cheese, cheddar and Cheese, monterey.

Infographic

Cheddar Cheese 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.
Contains more Zinc +21.3%
Contains more Manganese +145.5%
Contains more Selenium +96.6%
Contains more Iron +414.3%
Equal in Calcium - 746
Equal in Magnesium - 27
Equal in Phosphorus - 444
Equal in Potassium - 81
Equal in Sodium - 600
Equal in Copper - 0.032
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Zinc +21.3%
Contains more Manganese +145.5%
Contains more Selenium +96.6%
Contains more Iron +414.3%
Equal in Calcium - 746
Equal in Magnesium - 27
Equal in Phosphorus - 444
Equal in Potassium - 81
Equal in Sodium - 600
Equal in Copper - 0.032

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 +61.5%
Contains more Vitamin E +173.1%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B5 +95.2%
Contains more Folate +50%
Contains more Vitamin B12 +32.5%
Contains more Vitamin B3 +57.6%
Contains more Vitamin B6 +19.7%
Equal in Vitamin D - 0.6
Equal in Vitamin B2 - 0.39
Equal in Vitamin K - 2.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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 A +61.5%
Contains more Vitamin E +173.1%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B5 +95.2%
Contains more Folate +50%
Contains more Vitamin B12 +32.5%
Contains more Vitamin B3 +57.6%
Contains more Vitamin B6 +19.7%
Equal in Vitamin D - 0.6
Equal in Vitamin B2 - 0.39
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +354.4%
Contains more Water +10.8%
Equal in Protein - 24.48
Equal in Fats - 30.28
Equal in Other - 3.55
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 Carbs +354.4%
Contains more Water +10.8%
Equal in Protein - 24.48
Equal in Fats - 30.28
Equal in Other - 3.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +58.1%
Equal in Saturated Fat - 19.066
Equal in Monounsaturated Fat - 8.751
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains more Polyunsaturated fat +58.1%
Equal in Saturated Fat - 19.066
Equal in Monounsaturated Fat - 8.751

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Monterey Jack Opinion
Net carbs 3.09g 0.68g Cheddar Cheese
Protein 22.87g 24.48g Monterey Jack
Fats 33.31g 30.28g Cheddar Cheese
Carbs 3.09g 0.68g Cheddar Cheese
Calories 404kcal 373kcal Cheddar Cheese
Sugar 0.48g 0.5g Cheddar Cheese
Calcium 710mg 746mg Monterey Jack
Iron 0.14mg 0.72mg Monterey Jack
Magnesium 27mg 27mg
Phosphorus 455mg 444mg Cheddar Cheese
Potassium 76mg 81mg Monterey Jack
Sodium 653mg 600mg Monterey Jack
Zinc 3.64mg 3mg Cheddar Cheese
Copper 0.03mg 0.032mg Monterey Jack
Manganese 0.027mg 0.011mg Cheddar Cheese
Selenium 28.5µg 14.5µg Cheddar Cheese
Vitamin A 1242IU 769IU Cheddar Cheese
Vitamin A RAE 330µg 198µg Cheddar Cheese
Vitamin E 0.71mg 0.26mg Cheddar Cheese
Vitamin D 24IU 22IU Cheddar Cheese
Vitamin D 0.6µg 0.6µg
Vitamin B1 0.029mg 0.015mg Cheddar Cheese
Vitamin B2 0.428mg 0.39mg Cheddar Cheese
Vitamin B3 0.059mg 0.093mg Monterey Jack
Vitamin B5 0.41mg 0.21mg Cheddar Cheese
Vitamin B6 0.066mg 0.079mg Monterey Jack
Folate 27µg 18µg Cheddar Cheese
Vitamin B12 1.1µg 0.83µg Cheddar Cheese
Vitamin K 2.4µg 2.5µg Monterey Jack
Tryptophan 0.547mg 0.315mg Cheddar Cheese
Threonine 1.044mg 0.871mg Cheddar Cheese
Isoleucine 1.206mg 1.519mg Monterey Jack
Leucine 1.939mg 2.344mg Monterey Jack
Lysine 1.025mg 2.037mg Monterey Jack
Methionine 0.547mg 0.641mg Monterey Jack
Phenylalanine 1.074mg 1.289mg Monterey Jack
Valine 1.404mg 1.635mg Monterey Jack
Histidine 0.547mg 0.859mg Monterey Jack
Cholesterol 99mg 89mg Monterey Jack
Trans Fat 0.917g Monterey Jack
Saturated Fat 18.867g 19.066g Cheddar Cheese
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 8.751g Cheddar Cheese
Polyunsaturated fat 1.421g 0.899g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar 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
35%
Cheddar Cheese
27%
Monterey Jack
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
72%
Monterey Jack

Comparison summary

Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Cheddar Cheese
Cheddar Cheese is lower in Saturated Fat (difference - 0.199g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $2)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
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.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.