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Crouton vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between crouton and monterey Jack?

  • Crouton is higher in vitamin B1, iron, selenium, vitamin B3, and folate, yet monterey Jack is higher in calcium, phosphorus, and vitamin B12.
  • Monterey Jack's daily need coverage for saturated fat is 88% more.
  • Crouton has 58 times more vitamin B3 than monterey Jack. While crouton has 5.439mg of vitamin B3, monterey Jack has only 0.093mg.
  • The amount of saturated fat in crouton is lower.
  • The glycemic index of monterey Jack is lower.

We used Croutons, plain and Cheese, monterey types in this article.

Infographic

Crouton 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +14.8%
Contains more PotassiumPotassium +53.1%
Contains more IronIron +466.7%
Contains more CopperCopper +409.4%
Contains more ManganeseManganese +4445.5%
Contains more SeleniumSelenium +158.6%
Contains more CalciumCalcium +881.6%
Contains more ZincZinc +237.1%
Contains more PhosphorusPhosphorus +286.1%
Contains less SodiumSodium -14%

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.
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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 B1Vitamin B1 +4053.3%
Contains more Vitamin B3Vitamin B3 +5748.4%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin B6Vitamin B6 +203.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +10708.8%
Contains more ProteinProtein +105.7%
Contains more FatsFats +358.8%
Contains more WaterWater +645.6%
Contains more OtherOther +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 -92.1%
Contains more Poly. FatPolyunsaturated fat +41.6%
Contains more Mono. FatMonounsaturated fat +186.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Monterey Jack DV% diff.
Saturated fat 1.51g 19.066g 80%
Calcium 76mg 746mg 67%
Vitamin B1 0.623mg 0.015mg 51%
Phosphorus 115mg 444mg 47%
Iron 4.08mg 0.72mg 42%
Selenium 37.5µg 14.5µg 42%
Fats 6.6g 30.28g 36%
Vitamin B12 0µg 0.83µg 35%
Vitamin B3 5.439mg 0.093mg 33%
Cholesterol 0mg 89mg 30%
Folate 132µg 18µg 29%
Protein 11.9g 24.48g 25%
Carbs 73.5g 0.68g 24%
Vitamin A 0µg 198µg 22%
Manganese 0.5mg 0.011mg 21%
Fiber 5.1g 0g 20%
Zinc 0.89mg 3mg 19%
Copper 0.163mg 0.032mg 15%
Monounsaturated fat 3.059g 8.751g 14%
Vitamin B2 0.272mg 0.39mg 9%
Sodium 698mg 600mg 4%
Vitamin B5 0.429mg 0.21mg 4%
Vitamin B6 0.026mg 0.079mg 4%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Polyunsaturated fat 1.273g 0.899g 2%
Calories 407kcal 373kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Potassium 124mg 81mg 1%
Magnesium 31mg 27mg 1%
Net carbs 68.4g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.14mg 0.315mg 0%
Threonine 0.337mg 0.871mg 0%
Isoleucine 0.456mg 1.519mg 0%
Leucine 0.832mg 2.344mg 0%
Lysine 0.278mg 2.037mg 0%
Methionine 0.211mg 0.641mg 0%
Phenylalanine 0.586mg 1.289mg 0%
Valine 0.514mg 1.635mg 0%
Histidine 0.255mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton 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
35%
Crouton
26%
Monterey Jack
Minerals Daily Need Coverage Score
70%
Crouton
72%
Monterey Jack

Comparison summary

Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 98mg)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 17.556g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $2.5)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.