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

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Summary of differences between monterey Jack and romano cheese

Monterey Jack has more vitamin A and monounsaturated fat; however, romano cheese is higher in phosphorus, calcium, and vitamin B12.
Romano cheese covers your daily need for phosphorus, 45% more than monterey Jack.
Monterey Jack has 2 times more vitamin A than romano cheese. While monterey Jack has 769IU of vitamin A, romano cheese has only 415IU.
Romano cheese has less saturated fat.

These are the specific foods used in this comparison Cheese, monterey and Cheese, romano.

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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

Romano cheese

Contains more ZincZinc	+16.3%
Contains less SodiumSodium	-58.1%

Contains more MagnesiumMagnesium	+51.9%
Contains more CalciumCalcium	+42.6%
Contains more PhosphorusPhosphorus	+71.2%
Contains more ManganeseManganese	+81.8%

~equal in Potassium ~86mg

~equal in Iron ~0.77mg

~equal in Copper ~0.03mg

~equal in Selenium ~14.5µg

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

Romano cheese

Contains more Vitamin AVitamin A	+106.3%
Contains more Vitamin EVitamin E	+13%
Contains more Vitamin DVitamin D	+20%
Contains more Vitamin B3Vitamin B3	+20.8%
Contains more Vitamin KVitamin K	+13.6%
Contains more FolateFolate	+157.1%

Contains more Vitamin B1Vitamin B1	+146.7%
Contains more Vitamin B5Vitamin B5	+101.9%
Contains more Vitamin B12Vitamin B12	+34.9%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.37mg

~equal in Vitamin B6 ~0.085mg

~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	444mg	760mg	45%
Sodium	600mg	1433mg	36%
Calcium	746mg	1064mg	32%
Protein	24.48g	31.8g	15%
Vitamin B12	0.83µg	1.12µg	12%
Vitamin A	198µg	96µg	11%
Saturated fat	19.066g	17.115g	9%
Cholesterol	89mg	104mg	5%
Fats	30.28g	26.94g	5%
Vitamin B5	0.21mg	0.424mg	4%
Zinc	3mg	2.58mg	4%
Magnesium	27mg	41mg	3%
Folate	18µg	7µg	3%
Monounsaturated fat	8.751g	7.838g	2%
Vitamin B2	0.39mg	0.37mg	2%
Polyunsaturated fat	0.899g	0.593g	2%
Vitamin B1	0.015mg	0.037mg	2%
Calories	373kcal	387kcal	1%
Vitamin D	0.6µg	0.5µg	1%
Iron	0.72mg	0.77mg	1%
Carbs	0.68g	3.63g	1%
Net carbs	0.68g	3.63g	N/A
Vitamin D	22IU	20IU	0%
Potassium	81mg	86mg	0%
Sugar	0.5g	0.73g	N/A
Copper	0.032mg	0.03mg	0%
Vitamin E	0.26mg	0.23mg	0%
Selenium	14.5µg	14.5µg	0%
Manganese	0.011mg	0.02mg	0%
Vitamin B3	0.093mg	0.077mg	0%
Vitamin B6	0.079mg	0.085mg	0%
Vitamin K	2.5µg	2.2µg	0%
Choline	15.4mg	15.4mg	0%
Tryptophan	0.315mg	0.429mg	0%
Threonine	0.871mg	1.171mg	0%
Isoleucine	1.519mg	1.685mg	0%
Leucine	2.344mg	3.071mg	0%
Lysine	2.037mg	2.941mg	0%
Methionine	0.641mg	0.852mg	0%
Phenylalanine	1.289mg	1.71mg	0%
Valine	1.635mg	2.183mg	0%
Histidine	0.859mg	1.231mg	0%