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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, iron, selenium, and vitamin B2.
  • Monterey Jack covers your daily need for saturated fat, 83% more than Greek yogurt.
  • Greek yogurt is lower in cholesterol.
  • Monterey Jack has a higher glycemic index (27) than Greek yogurt (12).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 +74.1%
Contains less SodiumSodium -94.2%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +646%
Contains more IronIron +∞%
Contains more CopperCopper +88.2%
Contains more ZincZinc +476.9%
Contains more PhosphorusPhosphorus +228.9%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +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.
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin B6Vitamin B6 +25.4%
Contains more Vitamin B12Vitamin B12 +10.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 +485.3%
Contains more WaterWater +98.2%
Contains more ProteinProtein +172%
Contains more FatsFats +505.6%
Contains more OtherOther +393.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 -87.4%
Contains more Mono. FatMonounsaturated fat +309.7%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Saturated fat 2.395g 19.066g 76%
Calcium 100mg 746mg 65%
Phosphorus 135mg 444mg 44%
Fats 5g 30.28g 39%
Protein 9g 24.48g 31%
Cholesterol 13mg 89mg 25%
Sodium 35mg 600mg 25%
Zinc 0.52mg 3mg 23%
Vitamin A 2µg 198µg 22%
Monounsaturated fat 2.136g 8.751g 17%
Calories 97kcal 373kcal 14%
Selenium 9.7µg 14.5µg 9%
Vitamin B2 0.278mg 0.39mg 9%
Iron 0mg 0.72mg 9%
Magnesium 11mg 27mg 4%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 0.469g 0.899g 3%
Folate 5µg 18µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B12 0.75µg 0.83µg 3%
Vitamin K 0µg 2.5µg 2%
Vitamin B5 0.331mg 0.21mg 2%
Copper 0.017mg 0.032mg 2%
Vitamin E 0.01mg 0.26mg 2%
Potassium 141mg 81mg 2%
Vitamin B3 0.208mg 0.093mg 1%
Vitamin B1 0.023mg 0.015mg 1%
Vitamin B6 0.063mg 0.079mg 1%
Carbs 3.98g 0.68g 1%
Net carbs 3.98g 0.68g N/A
Sugar 4g 0.5g N/A
Manganese 0.009mg 0.011mg 0%
Choline 15.1mg 15.4mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
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 is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 565mg)
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.