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Currant vs. Monterey Jack — In-Depth Nutrition Comparison

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How are currants and monterey Jack different?

  • Currants are higher in vitamin C; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Currants have less sodium.

Currants, red and white, raw and Cheese, monterey are the varieties used in this article.

Infographic

Currant 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 PotassiumPotassium +239.5%
Contains more IronIron +38.9%
Contains more CopperCopper +234.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1590.9%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +2160.6%
Contains more ZincZinc +1204.3%
Contains more PhosphorusPhosphorus +909.1%
Contains more SeleniumSelenium +2316.7%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin KVitamin K +340%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B5Vitamin B5 +228.1%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +102.6%
~equal in Vitamin B3 ~0.093mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +1929.4%
Contains more WaterWater +104.7%
Contains more ProteinProtein +1648.6%
Contains more FatsFats +15040%
Contains more OtherOther +446.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -99.9%
Contains more Mono. FatMonounsaturated fat +31153.6%
Contains more Poly. FatPolyunsaturated fat +921.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Monterey Jack DV% diff.
Saturated fat 0.017g 19.066g 87%
Calcium 33mg 746mg 71%
Phosphorus 44mg 444mg 57%
Fats 0.2g 30.28g 46%
Vitamin C 41mg 0mg 46%
Protein 1.4g 24.48g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.05mg 0.39mg 26%
Sodium 1mg 600mg 26%
Selenium 0.6µg 14.5µg 25%
Zinc 0.23mg 3mg 25%
Monounsaturated fat 0.028g 8.751g 22%
Vitamin A 2µg 198µg 22%
Fiber 4.3g 0g 17%
Calories 56kcal 373kcal 16%
Copper 0.107mg 0.032mg 8%
Manganese 0.186mg 0.011mg 8%
Vitamin K 11µg 2.5µg 7%
Potassium 275mg 81mg 6%
Polyunsaturated fat 0.088g 0.899g 5%
Carbs 13.8g 0.68g 4%
Fructose 3.53g 4%
Iron 1mg 0.72mg 4%
Vitamin D 0IU 22IU 3%
Magnesium 13mg 27mg 3%
Vitamin D 0µg 0.6µg 3%
Folate 8µg 18µg 3%
Vitamin B5 0.064mg 0.21mg 3%
Vitamin B1 0.04mg 0.015mg 2%
Vitamin E 0.1mg 0.26mg 1%
Vitamin B6 0.07mg 0.079mg 1%
Choline 7.6mg 15.4mg 1%
Net carbs 9.5g 0.68g N/A
Sugar 7.37g 0.5g N/A
Vitamin B3 0.1mg 0.093mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
17%
Currant
26%
Monterey Jack
Minerals Daily Need Coverage Score
17%
Currant
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 6.87g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 19.049g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 2)
Which food is cheaper?
Currant
Currant is cheaper (difference - $3.5)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.