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Cheese vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between cheese and monterey Jack

  • Cheese is richer in selenium, vitamin B12, vitamin A, and zinc, yet monterey Jack is richer in iron.
  • Daily need coverage for selenium for cheese is 25% higher.
  • Cheese contains 2 times more vitamin A than monterey Jack. Cheese contains 1242IU of vitamin A, while monterey Jack contains 769IU.
  • Cheese has a lower glycemic index than monterey Jack.

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

Infographic

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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 ZincZinc +21.3%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +96.6%
Contains more IronIron +414.3%
~equal in Magnesium ~27mg
~equal in Calcium ~746mg
~equal in Potassium ~81mg
~equal in Copper ~0.032mg
~equal in Phosphorus ~444mg
~equal in Sodium ~600mg

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.
Cheese
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +66.7%
Contains more Vitamin EVitamin E +173.1%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin B12Vitamin B12 +32.5%
Contains more FolateFolate +50%
Contains more Vitamin B3Vitamin B3 +57.6%
Contains more Vitamin B6Vitamin B6 +19.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.6µg
~equal in Vitamin B2 ~0.39mg
~equal in Vitamin K ~2.5µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Cheese Monterey Jack DV% diff.
Selenium 28.5µg 14.5µg 25%
Vitamin A 330µg 198µg 15%
Vitamin B12 1.1µg 0.83µg 11%
Iron 0.14mg 0.72mg 7%
Zinc 3.64mg 3mg 6%
Fats 33.31g 30.28g 5%
Vitamin B5 0.41mg 0.21mg 4%
Calcium 710mg 746mg 4%
Polyunsaturated fat 1.421g 0.899g 3%
Cholesterol 99mg 89mg 3%
Protein 22.87g 24.48g 3%
Vitamin B2 0.428mg 0.39mg 3%
Vitamin E 0.71mg 0.26mg 3%
Calories 404kcal 373kcal 2%
Folate 27µg 18µg 2%
Sodium 653mg 600mg 2%
Phosphorus 455mg 444mg 2%
Saturated fat 18.867g 19.066g 1%
Manganese 0.027mg 0.011mg 1%
Vitamin B1 0.029mg 0.015mg 1%
Vitamin B6 0.066mg 0.079mg 1%
Carbs 3.09g 0.68g 1%
Monounsaturated fat 9.246g 8.751g 1%
Net carbs 3.09g 0.68g N/A
Vitamin D 24IU 22IU 0%
Magnesium 27mg 27mg 0%
Potassium 76mg 81mg 0%
Sugar 0.48g 0.5g N/A
Copper 0.03mg 0.032mg 0%
Vitamin D 0.6µg 0.6µg 0%
Vitamin B3 0.059mg 0.093mg 0%
Vitamin K 2.4µg 2.5µg 0%
Trans fat 0.917g N/A
Choline 16.5mg 15.4mg 0%
Tryptophan 0.547mg 0.315mg 0%
Threonine 1.044mg 0.871mg 0%
Isoleucine 1.206mg 1.519mg 0%
Leucine 1.939mg 2.344mg 0%
Lysine 1.025mg 2.037mg 0%
Methionine 0.547mg 0.641mg 0%
Phenylalanine 1.074mg 1.289mg 0%
Valine 1.404mg 1.635mg 0%
Histidine 0.547mg 0.859mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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 CarbsCarbs +354.4%
Contains more WaterWater +10.8%
~equal in Protein ~24.48g
~equal in Fats ~30.28g
~equal in Other ~3.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
3
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Poly. FatPolyunsaturated fat +58.1%
~equal in Saturated fat ~19.066g
~equal in Monounsaturated fat ~8.751g

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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. 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.