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  6. Goat cheese vs. Monterey Jack

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 B2, vitamin A, 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.
  • Monterey Jack has a higher glycemic index than goat cheese.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +95.1%
Contains more IronIron +125%
Contains more CopperCopper +1662.5%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +745.5%
Contains more CalciumCalcium +150.3%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +18.4%
Contains more SeleniumSelenium +281.6%
~equal in Magnesium ~27mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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 AVitamin A +105.6%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +1134.4%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more Vitamin B12Vitamin B12 +277.3%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.26mg
~equal in Vitamin K ~2.5µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Goat cheese Monterey Jack DV% diff.
Copper 0.564mg 0.032mg 59%
Calcium 298mg 746mg 45%
Vitamin B12 0.22µg 0.83µg 25%
Vitamin A 407µg 198µg 23%
Vitamin B2 0.676mg 0.39mg 22%
Zinc 0.66mg 3mg 21%
Selenium 3.8µg 14.5µg 19%
Iron 1.62mg 0.72mg 11%
Phosphorus 375mg 444mg 10%
Sodium 415mg 600mg 8%
Vitamin B3 1.148mg 0.093mg 7%
Saturated fat 20.639g 19.066g 7%
Protein 21.58g 24.48g 6%
Vitamin B1 0.072mg 0.015mg 5%
Monounsaturated fat 6.808g 8.751g 5%
Manganese 0.093mg 0.011mg 4%
Folate 2µg 18µg 4%
Cholesterol 79mg 89mg 3%
Potassium 158mg 81mg 2%
Polyunsaturated fat 0.709g 0.899g 1%
Fats 29.84g 30.28g 1%
Vitamin B6 0.06mg 0.079mg 1%
Vitamin D 0.5µg 0.6µg 1%
Calories 364kcal 373kcal 0%
Net carbs 0.12g 0.68g N/A
Carbs 0.12g 0.68g 0%
Vitamin D 22IU 22IU 0%
Magnesium 29mg 27mg 0%
Sugar 0.12g 0.5g N/A
Vitamin E 0.26mg 0.26mg 0%
Vitamin B5 0.19mg 0.21mg 0%
Vitamin K 2.5µg 2.5µg 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.227mg 0.315mg 0%
Threonine 0.805mg 0.871mg 0%
Isoleucine 0.893mg 1.519mg 0%
Leucine 1.861mg 2.344mg 0%
Lysine 1.549mg 2.037mg 0%
Methionine 0.575mg 0.641mg 0%
Phenylalanine 0.859mg 1.289mg 0%
Valine 1.485mg 1.635mg 0%
Histidine 0.589mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +13.4%
Contains more CarbsCarbs +466.7%
Contains more OtherOther +20.7%
~equal in Fats ~30.28g
~equal in Water ~41.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 more Mono. FatMonounsaturated fat +28.5%
Contains more Poly. FatPolyunsaturated fat +26.8%
~equal in Saturated fat ~19.066g

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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.