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  6. Monterey Jack vs. Cottage cheese

Monterey Jack vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between Monterey Jack and Cottage cheese?

  • Monterey Jack is richer than Cottage cheese in Calcium, Phosphorus, Zinc, Vitamin A RAE, Vitamin B2, Vitamin B12, and Selenium.
  • Monterey Jack's daily need coverage for Saturated Fat is 87% more.
  • Monterey Jack has 9 times more Calcium than Cottage cheese. While Monterey Jack has 746mg of Calcium, Cottage cheese has only 83mg.
  • The amount of Saturated Fat in Cottage cheese is lower.

We used Cheese, monterey and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Monterey Jack vs Cottage 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.
Monterey Jack
Monterey Jack
8
:
2
Cottage cheese
Cottage cheese
Contains more Calcium +798.8%
Contains more Iron +928.6%
Contains more Magnesium +237.5%
Contains more Phosphorus +179.2%
Contains more Zinc +650%
Contains more Copper +10.3%
Contains more Manganese +450%
Contains more Selenium +49.5%
Contains more Potassium +28.4%
Contains less Sodium -39.3%
Equal in Copper - 0.029
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +798.8%
Contains more Iron +928.6%
Contains more Magnesium +237.5%
Contains more Phosphorus +179.2%
Contains more Zinc +650%
Contains more Copper +10.3%
Contains more Manganese +450%
Contains more Selenium +49.5%
Contains more Potassium +28.4%
Contains less Sodium -39.3%
Equal in Copper - 0.029

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.
Monterey Jack
Monterey Jack
8
:
3
Cottage cheese
Cottage cheese
Contains more Vitamin A +449.3%
Contains more Vitamin E +225%
Contains more Vitamin D +500%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B6 +71.7%
Contains more Folate +50%
Contains more Vitamin B12 +93%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B5 +165.2%
Equal in Vitamin B3 - 0.099
Monterey Jack
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +449.3%
Contains more Vitamin E +225%
Contains more Vitamin D +500%
Contains more Vitamin B2 +139.3%
Contains more Vitamin B6 +71.7%
Contains more Folate +50%
Contains more Vitamin B12 +93%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B5 +165.2%
Equal in Vitamin B3 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monterey Jack
Monterey Jack
3
:
2
Cottage cheese
Cottage cheese
Contains more Protein +120.1%
Contains more Fats +604.2%
Contains more Other +151.8%
Contains more Carbs +397.1%
Contains more Water +94.6%
Monterey Jack
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Protein +120.1%
Contains more Fats +604.2%
Contains more Other +151.8%
Contains more Carbs +397.1%
Contains more Water +94.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Monterey Jack
Monterey Jack
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +1024.8%
Contains more Polyunsaturated fat +630.9%
Contains less Saturated Fat -91%
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +1024.8%
Contains more Polyunsaturated fat +630.9%
Contains less Saturated Fat -91%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Cottage cheese Opinion
Net carbs 0.68g 3.38g Cottage cheese
Protein 24.48g 11.12g Monterey Jack
Fats 30.28g 4.3g Monterey Jack
Carbs 0.68g 3.38g Cottage cheese
Calories 373kcal 98kcal Monterey Jack
Sugar 0.5g 2.67g Monterey Jack
Calcium 746mg 83mg Monterey Jack
Iron 0.72mg 0.07mg Monterey Jack
Magnesium 27mg 8mg Monterey Jack
Phosphorus 444mg 159mg Monterey Jack
Potassium 81mg 104mg Cottage cheese
Sodium 600mg 364mg Cottage cheese
Zinc 3mg 0.4mg Monterey Jack
Copper 0.032mg 0.029mg Monterey Jack
Manganese 0.011mg 0.002mg Monterey Jack
Selenium 14.5µg 9.7µg Monterey Jack
Vitamin A 769IU 140IU Monterey Jack
Vitamin A RAE 198µg 37µg Monterey Jack
Vitamin E 0.26mg 0.08mg Monterey Jack
Vitamin D 22IU 3IU Monterey Jack
Vitamin D 0.6µg 0.1µg Monterey Jack
Vitamin B1 0.015mg 0.027mg Cottage cheese
Vitamin B2 0.39mg 0.163mg Monterey Jack
Vitamin B3 0.093mg 0.099mg Cottage cheese
Vitamin B5 0.21mg 0.557mg Cottage cheese
Vitamin B6 0.079mg 0.046mg Monterey Jack
Folate 18µg 12µg Monterey Jack
Vitamin B12 0.83µg 0.43µg Monterey Jack
Vitamin K 2.5µg 0µg Monterey Jack
Tryptophan 0.315mg 0.147mg Monterey Jack
Threonine 0.871mg 0.5mg Monterey Jack
Isoleucine 1.519mg 0.591mg Monterey Jack
Leucine 2.344mg 1.116mg Monterey Jack
Lysine 2.037mg 0.934mg Monterey Jack
Methionine 0.641mg 0.269mg Monterey Jack
Phenylalanine 1.289mg 0.577mg Monterey Jack
Valine 1.635mg 0.748mg Monterey Jack
Histidine 0.859mg 0.326mg Monterey Jack
Cholesterol 89mg 17mg Cottage cheese
Saturated Fat 19.066g 1.718g Cottage cheese
Monounsaturated Fat 8.751g 0.778g Monterey Jack
Polyunsaturated fat 0.899g 0.123g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Monterey Jack
14%
Cottage cheese
Minerals Daily Need Coverage Score
72%
Monterey Jack
23%
Cottage cheese

Comparison summary

Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 2.17g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 236mg)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 17.348g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 17)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.