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  6. Goat vs. Monterey Jack

Goat vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between goat and monterey Jack

  • Goat is richer in iron, copper, vitamin B3, zinc, vitamin B2, and choline, yet monterey Jack is richer in calcium and phosphorus.
  • Daily need coverage for saturated fat for monterey Jack is 91% higher.
  • Goat contains 42 times more vitamin B3 than monterey Jack. Goat contains 3.95mg of vitamin B3, while monterey Jack contains 0.093mg.
  • Goat contains less sodium.
  • Goat has a lower glycemic index than monterey Jack.

Food types used in this article are Game meat, goat, cooked, roasted and Cheese, monterey.

Infographic

Goat 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.
Goat
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +400%
Contains more IronIron +418.1%
Contains more CopperCopper +846.9%
Contains more ZincZinc +75.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +281.8%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4288.2%
Contains more PhosphorusPhosphorus +120.9%
Contains more SeleniumSelenium +22.9%

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.
Goat
Goat
6
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% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 EVitamin E +30.8%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B3Vitamin B3 +4147.3%
Contains more Vitamin B12Vitamin B12 +43.4%
Contains more CholineCholine +590.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +108.3%
Contains more FolateFolate +260%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat Monterey Jack DV% diff.
Saturated fat 0.93g 19.066g 82%
Calcium 17mg 746mg 73%
Fats 3.03g 30.28g 42%
Iron 3.73mg 0.72mg 38%
Phosphorus 201mg 444mg 35%
Copper 0.303mg 0.032mg 30%
Vitamin B3 3.95mg 0.093mg 24%
Sodium 86mg 600mg 22%
Vitamin A 0µg 198µg 22%
Zinc 5.27mg 3mg 21%
Monounsaturated fat 1.36g 8.751g 18%
Vitamin B2 0.61mg 0.39mg 17%
Choline 106.4mg 15.4mg 17%
Vitamin B12 1.19µg 0.83µg 15%
Calories 143kcal 373kcal 12%
Potassium 405mg 81mg 10%
Vitamin B6 0mg 0.079mg 6%
Vitamin B1 0.09mg 0.015mg 6%
Magnesium 0mg 27mg 6%
Selenium 11.8µg 14.5µg 5%
Protein 27.1g 24.48g 5%
Cholesterol 75mg 89mg 5%
Polyunsaturated fat 0.23g 0.899g 4%
Vitamin B5 0.21mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Folate 5µg 18µg 3%
Manganese 0.042mg 0.011mg 1%
Vitamin E 0.34mg 0.26mg 1%
Vitamin K 1.2µg 2.5µg 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0g 0.5g N/A
Tryptophan 0.403mg 0.315mg 0%
Threonine 1.29mg 0.871mg 0%
Isoleucine 1.371mg 1.519mg 0%
Leucine 2.258mg 2.344mg 0%
Lysine 2.016mg 2.037mg 0%
Methionine 0.726mg 0.641mg 0%
Phenylalanine 0.941mg 1.289mg 0%
Valine 1.452mg 1.635mg 0%
Histidine 0.565mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 WaterWater +66.3%
Contains more FatsFats +899.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +113.9%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 -95.1%
Contains more Mono. FatMonounsaturated fat +543.5%
Contains more Poly. FatPolyunsaturated fat +290.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.