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Goat cheese vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between Goat cheese and Monterey Jack

  • Goat cheese has more Copper, Vitamin A RAE, Vitamin B2, and Iron, however, Monterey Jack has more Calcium, Vitamin B12, Zinc, Selenium, and Phosphorus.
  • Goat cheese's daily need coverage for Copper is 59% more.
  • Goat cheese has 2 times more Iron than Monterey Jack. Goat cheese has 1.62mg of Iron, while Monterey Jack has 0.72mg.
  • Goat cheese is lower in Sodium.

The food varieties used in the comparison are Cheese, goat, semisoft type and Cheese, monterey.

Infographic

Goat 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.
Contains more Iron +125%
Contains more Potassium +95.1%
Contains less Sodium -30.8%
Contains more Copper +1662.5%
Contains more Manganese +745.5%
Contains more Calcium +150.3%
Contains more Phosphorus +18.4%
Contains more Zinc +354.5%
Contains more Selenium +281.6%
Equal in Magnesium - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Iron +125%
Contains more Potassium +95.1%
Contains less Sodium -30.8%
Contains more Copper +1662.5%
Contains more Manganese +745.5%
Contains more Calcium +150.3%
Contains more Phosphorus +18.4%
Contains more Zinc +354.5%
Contains more Selenium +281.6%
Equal in Magnesium - 27

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 A +90.4%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +1134.4%
Contains more Vitamin D +20%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +31.7%
Contains more Folate +800%
Contains more Vitamin B12 +277.3%
Equal in Vitamin E - 0.26
Equal in Choline - 15.4
Equal in Vitamin K - 2.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 9% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 9% 7%
Contains more Vitamin A +90.4%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +1134.4%
Contains more Vitamin D +20%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +31.7%
Contains more Folate +800%
Contains more Vitamin B12 +277.3%
Equal in Vitamin E - 0.26
Equal in Choline - 15.4
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11%
Contains more Protein +13.4%
Contains more Carbs +466.7%
Contains more Other +20.7%
Equal in Fats - 30.28
Equal in Water - 41.01
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 Water +11%
Contains more Protein +13.4%
Contains more Carbs +466.7%
Contains more Other +20.7%
Equal in Fats - 30.28
Equal in Water - 41.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +26.8%
Equal in Saturated Fat - 19.066
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +26.8%
Equal in Saturated Fat - 19.066

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Monterey Jack Opinion
Net carbs 0.12g 0.68g Monterey Jack
Protein 21.58g 24.48g Monterey Jack
Fats 29.84g 30.28g Monterey Jack
Carbs 0.12g 0.68g Monterey Jack
Calories 364kcal 373kcal Monterey Jack
Sugar 0.12g 0.5g Goat cheese
Calcium 298mg 746mg Monterey Jack
Iron 1.62mg 0.72mg Goat cheese
Magnesium 29mg 27mg Goat cheese
Phosphorus 375mg 444mg Monterey Jack
Potassium 158mg 81mg Goat cheese
Sodium 415mg 600mg Goat cheese
Zinc 0.66mg 3mg Monterey Jack
Copper 0.564mg 0.032mg Goat cheese
Manganese 0.093mg 0.011mg Goat cheese
Selenium 3.8µg 14.5µg Monterey Jack
Vitamin A 1464IU 769IU Goat cheese
Vitamin A RAE 407µg 198µg Goat cheese
Vitamin E 0.26mg 0.26mg
Vitamin D 22IU 22IU
Vitamin D 0.5µg 0.6µg Monterey Jack
Vitamin B1 0.072mg 0.015mg Goat cheese
Vitamin B2 0.676mg 0.39mg Goat cheese
Vitamin B3 1.148mg 0.093mg Goat cheese
Vitamin B5 0.19mg 0.21mg Monterey Jack
Vitamin B6 0.06mg 0.079mg Monterey Jack
Folate 2µg 18µg Monterey Jack
Vitamin B12 0.22µg 0.83µg Monterey Jack
Choline 15.4mg 15.4mg
Vitamin K 2.5µg 2.5µg
Tryptophan 0.227mg 0.315mg Monterey Jack
Threonine 0.805mg 0.871mg Monterey Jack
Isoleucine 0.893mg 1.519mg Monterey Jack
Leucine 1.861mg 2.344mg Monterey Jack
Lysine 1.549mg 2.037mg Monterey Jack
Methionine 0.575mg 0.641mg Monterey Jack
Phenylalanine 0.859mg 1.289mg Monterey Jack
Valine 1.485mg 1.635mg Monterey Jack
Histidine 0.589mg 0.859mg Monterey Jack
Cholesterol 79mg 89mg Goat cheese
Saturated Fat 20.639g 19.066g Monterey Jack
Monounsaturated Fat 6.808g 8.751g Monterey Jack
Polyunsaturated fat 0.709g 0.899g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Monterey Jack
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Goat cheese
25%
Monterey Jack
Minerals Daily Need Coverage Score
64%
Goat cheese
72%
Monterey Jack

Comparison summary

Which food is lower in Saturated Fat?
Monterey Jack
Monterey Jack is lower in Saturated Fat (difference - 1.573g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 185mg)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.