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  6. Monterey Jack vs. Beefsteak raw

Monterey Jack vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are monterey Jack and beefsteak raw different?

  • Monterey Jack is higher in calcium and phosphorus; however, beefsteak raw is richer in vitamin B12, vitamin B6, vitamin B3, selenium, zinc, and iron.
  • Daily need coverage for saturated fat for monterey Jack is 86% higher.
  • Monterey Jack contains 149 times more calcium than beefsteak raw. While monterey Jack contains 746mg of calcium, beefsteak raw contains only 5mg.
  • Beefsteak raw has less sodium.
  • Beefsteak raw has a lower glycemic index (0) than monterey Jack (27).

Cheese, monterey and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw are the varieties used in this article.

Infographic

Monterey Jack vs Beefsteak raw 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +14820%
Contains more PhosphorusPhosphorus +101.8%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +363%
Contains more IronIron +177.8%
Contains more CopperCopper +146.9%
Contains more ZincZinc +76.7%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +92.4%
~equal in Magnesium ~25mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +5328%
Contains more Vitamin B6Vitamin B6 +587.3%
Contains more Vitamin B12Vitamin B12 +224.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Beefsteak raw DV% diff.
Saturated fat 19.066g 1.875g 78%
Vitamin B12 0.83µg 2.69µg 78%
Calcium 746mg 5mg 74%
Fats 30.28g 5.36g 38%
Vitamin B6 0.079mg 0.543mg 36%
Phosphorus 444mg 220mg 32%
Vitamin B3 0.093mg 5.048mg 31%
Selenium 14.5µg 27.9µg 24%
Sodium 600mg 55mg 24%
Vitamin A 198µg 2µg 22%
Zinc 3mg 5.3mg 21%
Monounsaturated fat 8.751g 2.354g 16%
Vitamin B2 0.39mg 0.182mg 16%
Iron 0.72mg 2mg 16%
Calories 373kcal 134kcal 12%
Potassium 81mg 375mg 9%
Cholesterol 89mg 67mg 7%
Protein 24.48g 21.38g 6%
Copper 0.032mg 0.079mg 5%
Polyunsaturated fat 0.899g 0.189g 5%
Vitamin B1 0.015mg 0.075mg 5%
Folate 18µg 3µg 4%
Vitamin B5 0.21mg 4%
Choline 15.4mg 3%
Vitamin D 0.6µg 0.1µg 3%
Vitamin D 22IU 3IU 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 1.5µg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Magnesium 27mg 25mg 0%
Sugar 0.5g 0g N/A
Manganese 0.011mg 0%
Trans fat 0.253g N/A
Tryptophan 0.315mg 0.262mg 0%
Threonine 0.871mg 1.099mg 0%
Isoleucine 1.519mg 1.09mg 0%
Leucine 2.344mg 2.011mg 0%
Lysine 2.037mg 2.247mg 0%
Methionine 0.641mg 0.621mg 0%
Phenylalanine 1.289mg 0.931mg 0%
Valine 1.635mg 1.152mg 0%
Histidine 0.859mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +14.5%
Contains more FatsFats +464.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +975.8%
Contains more WaterWater +77.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +271.8%
Contains more Poly. FatPolyunsaturated fat +375.7%
Contains less Sat. FatSaturated fat -90.2%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.