Egg white vs. Monterey Jack — In-Depth Nutrition Comparison
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How are egg whites and monterey Jack different?
- Egg whites are higher in selenium; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, vitamin A, and iron.
- Daily need coverage for saturated fat for monterey Jack is 95% higher.
- Egg whites have less sodium.
- Egg whites have a lower glycemic index (0) than monterey Jack (27).
Egg, white, raw, fresh and Cheese, monterey are the varieties used in this article.
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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 | +101.2% |
| Contains less SodiumSodium | -72.3% |
| Contains more SeleniumSelenium | +37.9% |
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +10557.1% |
| Contains more IronIron | +800% |
| Contains more CopperCopper | +39.1% |
| Contains more ZincZinc | +9900% |
| Contains more PhosphorusPhosphorus | +2860% |
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 B2Vitamin B2 | +12.6% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B5Vitamin B5 | +10.5% |
| Contains more Vitamin B6Vitamin B6 | +1480% |
| Contains more Vitamin B12Vitamin B12 | +822.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +1300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0g | 19.066g | 87% |
| Calcium | 7mg | 746mg | 74% |
| Phosphorus | 15mg | 444mg | 61% |
| Fats | 0.17g | 30.28g | 46% |
| Vitamin B12 | 0.09µg | 0.83µg | 31% |
| Cholesterol | 0mg | 89mg | 30% |
| Protein | 10.9g | 24.48g | 27% |
| Zinc | 0.03mg | 3mg | 27% |
| Monounsaturated fat | 0g | 8.751g | 22% |
| Vitamin A | 0µg | 198µg | 22% |
| Sodium | 166mg | 600mg | 19% |
| Calories | 52kcal | 373kcal | 16% |
| Selenium | 20µg | 14.5µg | 10% |
| Iron | 0.08mg | 0.72mg | 8% |
| Vitamin B6 | 0.005mg | 0.079mg | 6% |
| Polyunsaturated fat | 0g | 0.899g | 6% |
| Magnesium | 11mg | 27mg | 4% |
| Folate | 4µg | 18µg | 4% |
| Vitamin B2 | 0.439mg | 0.39mg | 4% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Choline | 1.1mg | 15.4mg | 3% |
| Potassium | 163mg | 81mg | 2% |
| Vitamin E | 0mg | 0.26mg | 2% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Vitamin B1 | 0.004mg | 0.015mg | 1% |
| Copper | 0.023mg | 0.032mg | 1% |
| Carbs | 0.73g | 0.68g | 0% |
| Net carbs | 0.73g | 0.68g | N/A |
| Sugar | 0.71g | 0.5g | N/A |
| Manganese | 0.011mg | 0.011mg | 0% |
| Vitamin B3 | 0.105mg | 0.093mg | 0% |
| Vitamin B5 | 0.19mg | 0.21mg | 0% |
| Tryptophan | 0.125mg | 0.315mg | 0% |
| Threonine | 0.449mg | 0.871mg | 0% |
| Isoleucine | 0.661mg | 1.519mg | 0% |
| Leucine | 1.016mg | 2.344mg | 0% |
| Lysine | 0.806mg | 2.037mg | 0% |
| Methionine | 0.399mg | 0.641mg | 0% |
| Phenylalanine | 0.686mg | 1.289mg | 0% |
| Valine | 0.809mg | 1.635mg | 0% |
| Histidine | 0.29mg | 0.859mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more WaterWater | +113.5% |
| Contains more ProteinProtein | +124.6% |
| Contains more FatsFats | +17711.8% |
| Contains more OtherOther | +463.5% |
~equal in
Carbs
~0.68g
