Monterey Jack vs. Cheese — In-Depth Nutrition Comparison

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The main differences between monterey Jack and cheese

Monterey Jack is richer in iron, yet cheese is richer in selenium, vitamin A, vitamin B12, and zinc.
Daily need coverage for selenium for cheese is 25% higher.
Monterey Jack contains 5 times more iron than cheese. Monterey Jack contains 0.72mg of iron, while cheese contains 0.14mg.
Cheese has a lower glycemic index than monterey Jack.

Food types used in this article are Cheese, monterey and Cheese, cheddar.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Monterey Jack

Cheese

Contains more IronIron

+414.3%

Contains more ZincZinc	+21.3%
Contains more ManganeseManganese	+145.5%
Contains more SeleniumSelenium	+96.6%

~equal in Magnesium ~27mg

~equal in Calcium ~710mg

~equal in Potassium ~76mg

~equal in Copper ~0.03mg

~equal in Phosphorus ~455mg

~equal in Sodium ~653mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Monterey Jack

Cheese

Contains more Vitamin B3Vitamin B3	+57.6%
Contains more Vitamin B6Vitamin B6	+19.7%

Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin EVitamin E	+173.1%
Contains more Vitamin B1Vitamin B1	+93.3%
Contains more Vitamin B5Vitamin B5	+95.2%
Contains more Vitamin B12Vitamin B12	+32.5%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0.6µg

~equal in Vitamin B2 ~0.428mg

~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	14.5µg	28.5µg	25%
Vitamin A	198µg	330µg	15%
Vitamin B12	0.83µg	1.1µg	11%
Iron	0.72mg	0.14mg	7%
Zinc	3mg	3.64mg	6%
Fats	30.28g	33.31g	5%
Calcium	746mg	710mg	4%
Vitamin B5	0.21mg	0.41mg	4%
Protein	24.48g	22.87g	3%
Cholesterol	89mg	99mg	3%
Vitamin E	0.26mg	0.71mg	3%
Vitamin B2	0.39mg	0.428mg	3%
Polyunsaturated fat	0.899g	1.421g	3%
Calories	373kcal	404kcal	2%
Phosphorus	444mg	455mg	2%
Sodium	600mg	653mg	2%
Folate	18µg	27µg	2%
Carbs	0.68g	3.09g	1%
Manganese	0.011mg	0.027mg	1%
Vitamin B1	0.015mg	0.029mg	1%
Vitamin B6	0.079mg	0.066mg	1%
Saturated fat	19.066g	18.867g	1%
Monounsaturated fat	8.751g	9.246g	1%
Protein per 100 calories	6.6g	5.7g	N/A
Calories per 10 g protein	152kcal	177kcal	N/A
Weight per 100 calories	27g	25g	N/A
Unsaturated / Saturated Fat ratio	0.51	0.57	N/A
Net carbs	0.68g	3.09g	N/A
Vitamin D*	22 IU	24 IU	0%
Vitamin D	0.6µg	0.6µg	0%
Magnesium	27mg	27mg	0%
Potassium	81mg	76mg	0%
Sugar	0.5g	0.48g	N/A
Copper	0.032mg	0.03mg	0%
Vitamin B3	0.093mg	0.059mg	0%
Vitamin K	2.5µg	2.4µg	0%
Trans fat		0.917g	N/A
Choline	15.4mg	16.5mg	0%
Tryptophan	0.315mg	0.547mg	0%
Threonine	0.871mg	1.044mg	0%
Isoleucine	1.519mg	1.206mg	0%
Leucine	2.344mg	1.939mg	0%
Lysine	2.037mg	1.025mg	0%
Methionine	0.641mg	0.547mg	0%
Phenylalanine	1.289mg	1.074mg	0%
Valine	1.635mg	1.404mg	0%
Histidine	0.859mg	0.547mg	0%
Omega-3 (EPA)	0g	0.01g	N/A
Omega-3 (DHA)	0g	0.001g	N/A
Omega-3 (DPA)	0g	0.017g	N/A
Omega-6 (Eicosadienoic acid)		0.007g	N/A