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  6. Monterey Jack vs. Cheese

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 B12, vitamin A, 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.

Infographic

Monterey Jack vs Cheese 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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

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%
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Cheese 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%
Vitamin B5 0.21mg 0.41mg 4%
Calcium 746mg 710mg 4%
Polyunsaturated fat 0.899g 1.421g 3%
Cholesterol 89mg 99mg 3%
Protein 24.48g 22.87g 3%
Vitamin B2 0.39mg 0.428mg 3%
Vitamin E 0.26mg 0.71mg 3%
Calories 373kcal 404kcal 2%
Folate 18µg 27µg 2%
Sodium 600mg 653mg 2%
Phosphorus 444mg 455mg 2%
Saturated fat 19.066g 18.867g 1%
Manganese 0.011mg 0.027mg 1%
Vitamin B1 0.015mg 0.029mg 1%
Vitamin B6 0.079mg 0.066mg 1%
Carbs 0.68g 3.09g 1%
Monounsaturated fat 8.751g 9.246g 1%
Net carbs 0.68g 3.09g N/A
Vitamin D 22IU 24IU 0%
Magnesium 27mg 27mg 0%
Potassium 81mg 76mg 0%
Sugar 0.5g 0.48g N/A
Copper 0.032mg 0.03mg 0%
Vitamin D 0.6µg 0.6µg 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

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +354.4%
~equal in Protein ~22.87g
~equal in Fats ~33.31g
~equal in Water ~37.02g
~equal in Other ~3.71g

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
Cheese
Cheese
3
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains more Poly. FatPolyunsaturated fat +58.1%
~equal in Saturated fat ~18.867g
~equal in Monounsaturated fat ~9.246g

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.