Egg vs. Monterey Jack — In-Depth Nutrition Comparison
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The main differences between eggs and monterey Jack
- Eggs are richer in copper, choline, selenium, and vitamin B5, yet monterey Jack is richer in calcium, phosphorus, and zinc.
- Daily need coverage for copper for eggs is 219% higher.
- Eggs contain 19 times more choline than monterey Jack. Eggs contain 293.8mg of choline, while monterey Jack contains 15.4mg.
- Monterey Jack contains less cholesterol.
- Eggs have a lower glycemic index than monterey Jack.
Food types used in this article are Egg, whole, cooked, hard-boiled and Cheese, monterey.
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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 PotassiumPotassium | +55.6% |
| Contains more IronIron | +65.3% |
| Contains more CopperCopper | +6150% |
| Contains less SodiumSodium | -79.3% |
| Contains more ManganeseManganese | +136.4% |
| Contains more SeleniumSelenium | +112.4% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +1392% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +158.1% |
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 EVitamin E | +296.2% |
| Contains more Vitamin DVitamin D | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more Vitamin B2Vitamin B2 | +31.5% |
| Contains more Vitamin B5Vitamin B5 | +565.7% |
| Contains more Vitamin B6Vitamin B6 | +53.2% |
| Contains more Vitamin B12Vitamin B12 | +33.7% |
| Contains more FolateFolate | +144.4% |
| Contains more CholineCholine | +1807.8% |
| Contains more Vitamin AVitamin A | +32.9% |
| Contains more Vitamin B3Vitamin B3 | +45.3% |
| Contains more Vitamin KVitamin K | +733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.032mg | 219% |
| Cholesterol | 373mg | 89mg | 95% |
| Saturated fat | 3.267g | 19.066g | 72% |
| Calcium | 50mg | 746mg | 70% |
| Choline | 293.8mg | 15.4mg | 51% |
| Phosphorus | 172mg | 444mg | 39% |
| Fats | 10.61g | 30.28g | 30% |
| Selenium | 30.8µg | 14.5µg | 30% |
| Vitamin B5 | 1.398mg | 0.21mg | 24% |
| Protein | 12.58g | 24.48g | 24% |
| Sodium | 124mg | 600mg | 21% |
| Zinc | 1.05mg | 3mg | 18% |
| Monounsaturated fat | 4.077g | 8.751g | 12% |
| Vitamin B12 | 1.11µg | 0.83µg | 12% |
| Calories | 155kcal | 373kcal | 11% |
| Vitamin B2 | 0.513mg | 0.39mg | 9% |
| Vitamin D | 2.2µg | 0.6µg | 8% |
| Vitamin D | 87IU | 22IU | 8% |
| Folate | 44µg | 18µg | 7% |
| Iron | 1.19mg | 0.72mg | 6% |
| Vitamin A | 149µg | 198µg | 5% |
| Vitamin E | 1.03mg | 0.26mg | 5% |
| Vitamin B1 | 0.066mg | 0.015mg | 4% |
| Magnesium | 10mg | 27mg | 4% |
| Polyunsaturated fat | 1.414g | 0.899g | 3% |
| Vitamin B6 | 0.121mg | 0.079mg | 3% |
| Vitamin K | 0.3µg | 2.5µg | 2% |
| Manganese | 0.026mg | 0.011mg | 1% |
| Potassium | 126mg | 81mg | 1% |
| Net carbs | 1.12g | 0.68g | N/A |
| Carbs | 1.12g | 0.68g | 0% |
| Sugar | 1.12g | 0.5g | N/A |
| Vitamin B3 | 0.064mg | 0.093mg | 0% |
| Tryptophan | 0.153mg | 0.315mg | 0% |
| Threonine | 0.604mg | 0.871mg | 0% |
| Isoleucine | 0.686mg | 1.519mg | 0% |
| Leucine | 1.075mg | 2.344mg | 0% |
| Lysine | 0.904mg | 2.037mg | 0% |
| Methionine | 0.392mg | 0.641mg | 0% |
| Phenylalanine | 0.668mg | 1.289mg | 0% |
| Valine | 0.767mg | 1.635mg | 0% |
| Histidine | 0.298mg | 0.859mg | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +64.7% |
| Contains more WaterWater | +82% |
| Contains more ProteinProtein | +94.6% |
| Contains more FatsFats | +185.4% |
| Contains more OtherOther | +231.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
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 | -82.9% |
| Contains more Poly. FatPolyunsaturated fat | +57.3% |
| Contains more Mono. FatMonounsaturated fat | +114.6% |
