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  6. Monterey Jack vs. Coconut oil

Monterey Jack vs. Coconut oil — In-Depth Nutrition Comparison

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Important differences between monterey Jack and coconut oil

  • Coconut oil has less calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and vitamin A.
  • Coconut oil's daily need coverage for saturated fat is 317% more.
  • Coconut oil is lower in cholesterol.
  • Monterey Jack has a higher glycemic index than coconut oil.

The food varieties used in the comparison are Cheese, monterey and Oil, coconut.

Infographic

Monterey Jack vs Coconut oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +74500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1340%
Contains more CopperCopper +∞%
Contains more ZincZinc +14900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +316.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Coconut oil DV% diff.
Saturated fat 19.066g 82.475g 288%
Fats 30.28g 99.06g 106%
Calcium 746mg 1mg 75%
Phosphorus 444mg 0mg 63%
Protein 24.48g 0g 49%
Vitamin B12 0.83µg 0µg 35%
Vitamin B2 0.39mg 0mg 30%
Cholesterol 89mg 0mg 30%
Zinc 3mg 0.02mg 27%
Selenium 14.5µg 0µg 26%
Sodium 600mg 0mg 26%
Calories 373kcal 892kcal 26%
Vitamin A 198µg 0µg 22%
Iron 0.72mg 0.05mg 8%
Magnesium 27mg 0mg 6%
Monounsaturated fat 8.751g 6.332g 6%
Vitamin B6 0.079mg 0mg 6%
Folate 18µg 0µg 5%
Polyunsaturated fat 0.899g 1.702g 5%
Vitamin B5 0.21mg 0mg 4%
Copper 0.032mg 0mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 15.4mg 0.3mg 3%
Potassium 81mg 0mg 2%
Vitamin K 2.5µg 0.6µg 2%
Vitamin E 0.26mg 0.11mg 1%
Vitamin B1 0.015mg 0mg 1%
Vitamin B3 0.093mg 0mg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Manganese 0.011mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.315mg 0mg 0%
Threonine 0.871mg 0mg 0%
Isoleucine 1.519mg 0mg 0%
Leucine 2.344mg 0mg 0%
Lysine 2.037mg 0mg 0%
Methionine 0.641mg 0mg 0%
Phenylalanine 1.289mg 0mg 0%
Valine 1.635mg 0mg 0%
Histidine 0.859mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +136600%
Contains more OtherOther +290.1%
Contains more FatsFats +227.1%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +38.2%
Contains more Poly. FatPolyunsaturated fat +89.3%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.