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Monterey Jack vs. Coconut — In-Depth Nutrition Comparison

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How are monterey Jack and coconut different?

  • Monterey Jack is higher in calcium, phosphorus, vitamin B12, and vitamin B2; however, coconut is richer in manganese, copper, and fiber.
  • Daily need coverage for calcium for monterey Jack is 73% higher.
  • Coconut has less cholesterol.
  • Monterey Jack has a lower glycemic index (27) than coconut (59).

Cheese, monterey and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Monterey Jack vs Coconut infographic
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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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +5228.6%
Contains more ZincZinc +172.7%
Contains more PhosphorusPhosphorus +292.9%
Contains more SeleniumSelenium +43.6%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +339.5%
Contains more IronIron +237.5%
Contains more CopperCopper +1259.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +13536.4%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1850%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1150%
Contains more CholineCholine +27.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B3Vitamin B3 +480.6%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more FolateFolate +44.4%
~equal in Vitamin E ~0.24mg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +635.1%
Contains more OtherOther +269.8%
Contains more FatsFats +10.6%
Contains more CarbsCarbs +2139.7%
Contains more WaterWater +14.6%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -35.8%
Contains more Mono. FatMonounsaturated fat +514.1%
Contains more Poly. FatPolyunsaturated fat +145.6%

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 Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Coconut DV% diff.
Calcium 746mg 14mg 73%
Manganese 0.011mg 1.5mg 65%
Saturated fat 19.066g 29.698g 48%
Phosphorus 444mg 113mg 47%
Copper 0.032mg 0.435mg 45%
Protein 24.48g 3.33g 42%
Fiber 0g 9g 36%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.02mg 28%
Sodium 600mg 20mg 25%
Vitamin A 198µg 0µg 22%
Iron 0.72mg 2.43mg 21%
Monounsaturated fat 8.751g 1.425g 18%
Zinc 3mg 1.1mg 17%
Selenium 14.5µg 10.1µg 8%
Potassium 81mg 356mg 8%
Carbs 0.68g 15.23g 5%
Fats 30.28g 33.49g 5%
Polyunsaturated fat 0.899g 0.366g 4%
Vitamin B1 0.015mg 0.066mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.093mg 0.54mg 3%
Folate 18µg 26µg 2%
Vitamin B5 0.21mg 0.3mg 2%
Vitamin B6 0.079mg 0.054mg 2%
Vitamin K 2.5µg 0.2µg 2%
Choline 15.4mg 12.1mg 1%
Calories 373kcal 354kcal 1%
Magnesium 27mg 32mg 1%
Net carbs 0.68g 6.23g N/A
Sugar 0.5g 6.23g N/A
Vitamin E 0.26mg 0.24mg 0%
Tryptophan 0.315mg 0.039mg 0%
Threonine 0.871mg 0.121mg 0%
Isoleucine 1.519mg 0.131mg 0%
Leucine 2.344mg 0.247mg 0%
Lysine 2.037mg 0.147mg 0%
Methionine 0.641mg 0.062mg 0%
Phenylalanine 1.289mg 0.169mg 0%
Valine 1.635mg 0.202mg 0%
Histidine 0.859mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Monterey Jack
8%
Coconut
Minerals Daily Need Coverage Score
72%
Monterey Jack
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 5.73g)
Which food is lower in Saturated fat?
Monterey Jack
Monterey Jack is lower in Saturated fat (difference - 10.632g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 580mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.