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  6. Goose egg vs. Monterey Jack

Goose egg vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between goose egg and monterey Jack

  • Goose egg is richer in vitamin B12, choline, selenium, iron, and vitamin B5, yet monterey Jack is richer in calcium and phosphorus.
  • Daily need coverage for cholesterol for goose egg is 254% higher.
  • Goose egg contains 17 times more choline than monterey Jack. Goose egg contains 263.4mg of choline, while monterey Jack contains 15.4mg.
  • Monterey Jack contains less cholesterol.

Food types used in this article are Egg, goose, whole, fresh, raw and Cheese, monterey.

Infographic

Goose egg 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 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
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 +159.3%
Contains more IronIron +405.6%
Contains more CopperCopper +93.8%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +245.5%
Contains more SeleniumSelenium +154.5%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1143.3%
Contains more ZincZinc +125.6%
Contains more PhosphorusPhosphorus +113.5%

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% 62% 26% 26% 37% 88% 3.5% 106% 54% 638% 1% 57% 144%
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 +396.2%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B1Vitamin B1 +880%
Contains more Vitamin B3Vitamin B3 +103.2%
Contains more Vitamin B5Vitamin B5 +737.6%
Contains more Vitamin B6Vitamin B6 +198.7%
Contains more Vitamin B12Vitamin B12 +514.5%
Contains more FolateFolate +322.2%
Contains more CholineCholine +1610.4%
Contains more Vitamin KVitamin K +525%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~198µg
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Goose egg Monterey Jack DV% diff.
Cholesterol 852mg 89mg 254%
Vitamin B12 5.1µg 0.83µg 178%
Saturated fat 3.595g 19.066g 70%
Calcium 60mg 746mg 69%
Choline 263.4mg 15.4mg 45%
Selenium 36.9µg 14.5µg 41%
Iron 3.64mg 0.72mg 37%
Phosphorus 208mg 444mg 34%
Vitamin B5 1.759mg 0.21mg 31%
Fats 13.27g 30.28g 26%
Protein 13.87g 24.48g 21%
Sodium 138mg 600mg 20%
Folate 76µg 18µg 15%
Zinc 1.33mg 3mg 15%
Vitamin B6 0.236mg 0.079mg 12%
Vitamin B1 0.147mg 0.015mg 11%
Calories 185kcal 373kcal 9%
Monounsaturated fat 5.747g 8.751g 8%
Vitamin E 1.29mg 0.26mg 7%
Vitamin D 66IU 22IU 6%
Vitamin D 1.7µg 0.6µg 6%
Polyunsaturated fat 1.672g 0.899g 5%
Potassium 210mg 81mg 4%
Copper 0.062mg 0.032mg 3%
Magnesium 16mg 27mg 3%
Vitamin K 0.4µg 2.5µg 2%
Manganese 0.038mg 0.011mg 1%
Vitamin A 187µg 198µg 1%
Vitamin B2 0.382mg 0.39mg 1%
Vitamin B3 0.189mg 0.093mg 1%
Carbs 1.35g 0.68g 0%
Net carbs 1.35g 0.68g N/A
Sugar 0.94g 0.5g N/A
Tryptophan 0.282mg 0.315mg 0%
Threonine 0.797mg 0.871mg 0%
Isoleucine 0.647mg 1.519mg 0%
Leucine 1.188mg 2.344mg 0%
Lysine 1.03mg 2.037mg 0%
Methionine 0.624mg 0.641mg 0%
Phenylalanine 0.91mg 1.289mg 0%
Valine 0.958mg 1.635mg 0%
Histidine 0.346mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 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 CarbsCarbs +98.5%
Contains more WaterWater +71.7%
Contains more ProteinProtein +76.5%
Contains more FatsFats +128.2%
Contains more OtherOther +228.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 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 -81.1%
Contains more Poly. FatPolyunsaturated fat +86%
Contains more Mono. FatMonounsaturated fat +52.3%

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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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.