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  6. Kefir vs. Monterey Jack

Kefir vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between kefir and monterey Jack

  • Monterey Jack is richer than kefir in calcium, phosphorus, zinc, vitamin B12, selenium, vitamin B2, and iron.
  • Daily need coverage for saturated fat for monterey Jack is 92% higher.
  • Kefir contains less sodium.

Food types used in this article are Kefir, lowfat, plain, LIFEWAY and Cheese, monterey.

Infographic

Kefir 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.
Kefir
Kefir
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
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 +102.5%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +473.8%
Contains more IronIron +1700%
Contains more CopperCopper +255.6%
Contains more ZincZinc +552.2%
Contains more PhosphorusPhosphorus +322.9%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +302.8%

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.
Kefir
Kefir
5
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
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 CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin AVitamin A +15.8%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin B12Vitamin B12 +186.2%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +38.5%
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Kefir Monterey Jack DV% diff.
Saturated fat 0.658g 19.066g 84%
Calcium 130mg 746mg 62%
Phosphorus 105mg 444mg 48%
Fats 0.93g 30.28g 45%
Protein 3.79g 24.48g 41%
Cholesterol 5mg 89mg 28%
Sodium 40mg 600mg 24%
Vitamin B12 0.29µg 0.83µg 23%
Zinc 0.46mg 3mg 23%
Monounsaturated fat 0.31g 8.751g 21%
Selenium 3.6µg 14.5µg 20%
Vitamin B2 0.135mg 0.39mg 20%
Calories 41kcal 373kcal 17%
Iron 0.04mg 0.72mg 9%
Polyunsaturated fat 0.053g 0.899g 6%
Vitamin B5 0.385mg 0.21mg 4%
Magnesium 12mg 27mg 4%
Copper 0.009mg 0.032mg 3%
Vitamin A 171µg 198µg 3%
Vitamin K 0.1µg 2.5µg 2%
Vitamin B6 0.058mg 0.079mg 2%
Potassium 164mg 81mg 2%
Vitamin D 1µg 0.6µg 2%
Vitamin E 0.02mg 0.26mg 2%
Vitamin D 41IU 22IU 2%
Carbs 4.48g 0.68g 1%
Folate 13µg 18µg 1%
Vitamin B1 0.03mg 0.015mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 4.48g 0.68g N/A
Sugar 4.61g 0.5g N/A
Manganese 0.005mg 0.011mg 0%
Vitamin B3 0.15mg 0.093mg 0%
Trans fat 0.037g N/A
Choline 15.2mg 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 - ALA 0.006g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 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 +558.8%
Contains more WaterWater +119.6%
Contains more ProteinProtein +545.9%
Contains more FatsFats +3155.9%
Contains more OtherOther +386.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 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 -96.5%
Contains more Mono. FatMonounsaturated fat +2722.9%
Contains more Poly. FatPolyunsaturated fat +1596.2%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.