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Matzo vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between matzo and monterey Jack

  • Matzo has more selenium, vitamin B1, iron, and manganese; however, monterey Jack has more calcium, phosphorus, and vitamin B12.
  • Monterey Jack's daily need coverage for saturated fat is 94% more.
  • Matzo has 59 times more manganese than monterey Jack. Matzo has 0.65mg of manganese, while monterey Jack has 0.011mg.
  • Matzo is lower in saturated fat.

The food varieties used in the comparison are Crackers, matzo, plain and Cheese, monterey.

Infographic

Matzo 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.
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 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 +38.3%
Contains more IronIron +338.9%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +5809.1%
Contains more SeleniumSelenium +154.5%
Contains more CalciumCalcium +5638.5%
Contains more ZincZinc +341.2%
Contains more PhosphorusPhosphorus +398.9%
~equal in Magnesium ~27mg

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.
Matzo
4
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
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 +2480%
Contains more Vitamin B3Vitamin B3 +4084.9%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +45.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +733.3%
Contains more CholineCholine +42.6%
~equal in Vitamin C ~0mg
~equal in Folate ~18µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 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 +12208.8%
Contains more ProteinProtein +144.8%
Contains more FatsFats +2062.9%
Contains more WaterWater +853.7%
Contains more OtherOther +491.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 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 -98.8%
Contains more Mono. FatMonounsaturated fat +6790.6%
Contains more Poly. FatPolyunsaturated fat +49.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Monterey Jack DV% diff.
Saturated fat 0.226g 19.066g 86%
Calcium 13mg 746mg 73%
Phosphorus 89mg 444mg 51%
Fats 1.4g 30.28g 44%
Selenium 36.9µg 14.5µg 41%
Vitamin B12 0µg 0.83µg 35%
Vitamin B1 0.387mg 0.015mg 31%
Iron 3.16mg 0.72mg 31%
Cholesterol 0mg 89mg 30%
Protein 10g 24.48g 29%
Manganese 0.65mg 0.011mg 28%
Carbs 83.7g 0.68g 28%
Sodium 0mg 600mg 26%
Vitamin B3 3.892mg 0.093mg 24%
Monounsaturated fat 0.127g 8.751g 22%
Vitamin A 0µg 198µg 22%
Zinc 0.68mg 3mg 21%
Fiber 3g 0g 12%
Vitamin B2 0.291mg 0.39mg 8%
Vitamin B5 0.443mg 0.21mg 5%
Copper 0.06mg 0.032mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.115mg 0.079mg 3%
Vitamin K 0.3µg 2.5µg 2%
Polyunsaturated fat 0.603g 0.899g 2%
Choline 10.8mg 15.4mg 1%
Calories 395kcal 373kcal 1%
Vitamin E 0.06mg 0.26mg 1%
Potassium 112mg 81mg 1%
Net carbs 80.7g 0.68g N/A
Magnesium 25mg 27mg 0%
Sugar 0.29g 0.5g N/A
Folate 17µg 18µg 0%
Tryptophan 0.116mg 0.315mg 0%
Threonine 0.267mg 0.871mg 0%
Isoleucine 0.371mg 1.519mg 0%
Leucine 0.692mg 2.344mg 0%
Lysine 0.193mg 2.037mg 0%
Methionine 0.176mg 0.641mg 0%
Phenylalanine 0.494mg 1.289mg 0%
Valine 0.42mg 1.635mg 0%
Histidine 0.213mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo 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
24%
Matzo
26%
Monterey Jack
Minerals Daily Need Coverage Score
51%
Matzo
72%
Monterey Jack

Comparison summary

Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 18.84g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.