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Monterey Jack vs. Duck meat — In-Depth Nutrition Comparison

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A recap on differences between monterey Jack and duck meat

  • Monterey Jack has more calcium, phosphorus, and vitamin B12; however, duck meat is higher in vitamin B3, iron, copper, vitamin B5, and vitamin B1.
  • Monterey Jack covers your daily calcium needs 73% more than duck meat.
  • Duck meat contains 10 times less sodium than monterey Jack. Monterey Jack contains 600mg of sodium, while duck meat contains 59mg.
  • The glycemic index of monterey Jack is higher.

Food varieties used in this article are Cheese, monterey and Duck, domesticated, meat and skin, cooked, roasted.

Infographic

Monterey Jack vs Duck meat 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 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +6681.8%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +184.6%
Contains more PotassiumPotassium +151.9%
Contains more IronIron +275%
Contains more CopperCopper +609.4%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +37.9%

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% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B12Vitamin B12 +176.7%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +1060%
Contains more Vitamin B3Vitamin B3 +5088.2%
Contains more Vitamin B5Vitamin B5 +422.9%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more Vitamin KVitamin K +104%
Contains more CholineCholine +227.3%
~equal in Vitamin C ~0mg

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
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more ProteinProtein +28.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +332.9%
Contains more WaterWater +26.4%
~equal in Fats ~28.35g

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
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -49.3%
Contains more Mono. FatMonounsaturated fat +47.4%
Contains more Poly. FatPolyunsaturated fat +306%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Duck meat DV% diff.
Calcium 746mg 11mg 74%
Saturated fat 19.066g 9.67g 43%
Phosphorus 444mg 156mg 41%
Vitamin B3 0.093mg 4.825mg 30%
Iron 0.72mg 2.7mg 25%
Sodium 600mg 59mg 24%
Copper 0.032mg 0.227mg 22%
Vitamin B12 0.83µg 0.3µg 22%
Vitamin B5 0.21mg 1.098mg 18%
Polyunsaturated fat 0.899g 3.65g 18%
Vitamin A 198µg 63µg 15%
Vitamin B1 0.015mg 0.174mg 13%
Protein 24.48g 18.99g 11%
Selenium 14.5µg 20µg 10%
Zinc 3mg 1.86mg 10%
Monounsaturated fat 8.751g 12.9g 10%
Vitamin B2 0.39mg 0.269mg 9%
Vitamin B6 0.079mg 0.18mg 8%
Choline 15.4mg 50.4mg 6%
Potassium 81mg 204mg 4%
Folate 18µg 6µg 3%
Vitamin E 0.26mg 0.7mg 3%
Vitamin D 0.6µg 0.1µg 3%
Magnesium 27mg 16mg 3%
Fats 30.28g 28.35g 3%
Vitamin K 2.5µg 5.1µg 2%
Calories 373kcal 337kcal 2%
Vitamin D 22IU 3IU 2%
Cholesterol 89mg 84mg 2%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Manganese 0.011mg 0.019mg 0%
Tryptophan 0.315mg 0.232mg 0%
Threonine 0.871mg 0.773mg 0%
Isoleucine 1.519mg 0.872mg 0%
Leucine 2.344mg 1.465mg 0%
Lysine 2.037mg 1.486mg 0%
Methionine 0.641mg 0.475mg 0%
Phenylalanine 1.289mg 0.752mg 0%
Valine 1.635mg 0.938mg 0%
Histidine 0.859mg 0.462mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Duck meat
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
32%
Duck meat
Minerals Daily Need Coverage Score
72%
Monterey Jack
45%
Duck meat

Comparison summary

Which food is lower in Cholesterol?
Duck meat
Duck meat is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Duck meat
Duck meat is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Duck meat
Duck meat contains less Sodium (difference - 541mg)
Which food is lower in Saturated fat?
Duck meat
Duck meat is lower in Saturated fat (difference - 9.396g)
Which food is lower in glycemic index?
Duck meat
Duck meat is lower in glycemic index (difference - 27)
Which food is cheaper?
Duck meat
Duck meat is cheaper (difference - $2)
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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.