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  6. Greek yogurt vs. Monterey Jack

Greek yogurt vs. Monterey Jack — In-Depth Nutrition Comparison

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How are Greek yogurt and Monterey Jack different?

  • Monterey Jack is higher than Greek yogurt in Calcium, Phosphorus, Zinc, Vitamin A RAE, Iron, Selenium, and Vitamin B2.
  • Monterey Jack covers your daily need of Saturated Fat 83% more than Greek yogurt.
  • Greek yogurt is lower in Cholesterol.

Yogurt, Greek, plain, whole milk and Cheese, monterey types were used in this article.

Infographic

Greek yogurt 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.
Greek yogurt
Greek yogurt
2
:
8
Monterey Jack
Monterey Jack
Contains more Potassium +74.1%
Contains less Sodium -94.2%
Contains more Calcium +646%
Contains more Iron +∞%
Contains more Magnesium +145.5%
Contains more Phosphorus +228.9%
Contains more Zinc +476.9%
Contains more Copper +88.2%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Potassium +74.1%
Contains less Sodium -94.2%
Contains more Calcium +646%
Contains more Iron +∞%
Contains more Magnesium +145.5%
Contains more Phosphorus +228.9%
Contains more Zinc +476.9%
Contains more Copper +88.2%
Contains more Manganese +22.2%
Contains more Selenium +49.5%

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.
Greek yogurt
Greek yogurt
3
:
8
Monterey Jack
Monterey Jack
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B5 +57.6%
Contains more Vitamin A +5026.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B6 +25.4%
Contains more Folate +260%
Contains more Vitamin B12 +10.7%
Contains more Vitamin K +∞%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Monterey Jack
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B5 +57.6%
Contains more Vitamin A +5026.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B6 +25.4%
Contains more Folate +260%
Contains more Vitamin B12 +10.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
2
:
3
Monterey Jack
Monterey Jack
Contains more Carbs +485.3%
Contains more Water +98.2%
Contains more Protein +172%
Contains more Fats +505.6%
Contains more Other +393.1%
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Monterey Jack
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 Carbs +485.3%
Contains more Water +98.2%
Contains more Protein +172%
Contains more Fats +505.6%
Contains more Other +393.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
2
Monterey Jack
Monterey Jack
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +309.7%
Contains more Polyunsaturated fat +91.7%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +309.7%
Contains more Polyunsaturated fat +91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Monterey Jack Opinion
Net carbs 3.98g 0.68g Greek yogurt
Protein 9g 24.48g Monterey Jack
Fats 5g 30.28g Monterey Jack
Carbs 3.98g 0.68g Greek yogurt
Calories 97kcal 373kcal Monterey Jack
Sugar 4g 0.5g Monterey Jack
Calcium 100mg 746mg Monterey Jack
Iron 0mg 0.72mg Monterey Jack
Magnesium 11mg 27mg Monterey Jack
Phosphorus 135mg 444mg Monterey Jack
Potassium 141mg 81mg Greek yogurt
Sodium 35mg 600mg Greek yogurt
Zinc 0.52mg 3mg Monterey Jack
Copper 0.017mg 0.032mg Monterey Jack
Manganese 0.009mg 0.011mg Monterey Jack
Selenium 9.7µg 14.5µg Monterey Jack
Vitamin A 15IU 769IU Monterey Jack
Vitamin A RAE 2µg 198µg Monterey Jack
Vitamin E 0.01mg 0.26mg Monterey Jack
Vitamin D 0IU 22IU Monterey Jack
Vitamin D 0µg 0.6µg Monterey Jack
Vitamin B1 0.023mg 0.015mg Greek yogurt
Vitamin B2 0.278mg 0.39mg Monterey Jack
Vitamin B3 0.208mg 0.093mg Greek yogurt
Vitamin B5 0.331mg 0.21mg Greek yogurt
Vitamin B6 0.063mg 0.079mg Monterey Jack
Folate 5µg 18µg Monterey Jack
Vitamin B12 0.75µg 0.83µg Monterey Jack
Vitamin K 0µg 2.5µg Monterey Jack
Tryptophan 0.315mg Monterey Jack
Threonine 0.871mg Monterey Jack
Isoleucine 1.519mg Monterey Jack
Leucine 2.344mg Monterey Jack
Lysine 2.037mg Monterey Jack
Methionine 0.641mg Monterey Jack
Phenylalanine 1.289mg Monterey Jack
Valine 1.635mg Monterey Jack
Histidine 0.859mg Monterey Jack
Cholesterol 13mg 89mg Greek yogurt
Saturated Fat 2.395g 19.066g Greek yogurt
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 8.751g Monterey Jack
Polyunsaturated fat 0.469g 0.899g Monterey Jack
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt 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
17%
Greek yogurt
27%
Monterey Jack
Minerals Daily Need Coverage Score
19%
Greek yogurt
72%
Monterey Jack

Comparison summary

Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.5g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 565mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 16.671g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $4)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.