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Monterey Jack vs. Egg white — In-Depth Nutrition Comparison

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How are Monterey Jack and Egg white different?

  • Monterey Jack is higher in Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, and Iron, however, Egg white is richer in Selenium.
  • Daily need coverage for Saturated Fat from Monterey Jack is 95% higher.
  • Egg white has less Saturated Fat.

Cheese, monterey and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Monterey Jack vs Egg white 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.
Contains more Calcium +10557.1%
Contains more Iron +800%
Contains more Magnesium +145.5%
Contains more Phosphorus +2860%
Contains more Zinc +9900%
Contains more Copper +39.1%
Contains more Potassium +101.2%
Contains less Sodium -72.3%
Contains more Selenium +37.9%
Equal in Manganese - 0.011
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +10557.1%
Contains more Iron +800%
Contains more Magnesium +145.5%
Contains more Phosphorus +2860%
Contains more Zinc +9900%
Contains more Copper +39.1%
Contains more Potassium +101.2%
Contains less Sodium -72.3%
Contains more Selenium +37.9%
Equal in Manganese - 0.011

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +1480%
Contains more Folate +350%
Contains more Vitamin B12 +822.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +12.6%
Contains more Vitamin B3 +12.9%
Equal in Vitamin B5 - 0.19
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +1480%
Contains more Folate +350%
Contains more Vitamin B12 +822.2%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +12.6%
Contains more Vitamin B3 +12.9%
Equal in Vitamin B5 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +124.6%
Contains more Fats +17711.8%
Contains more Other +463.5%
Contains more Water +113.5%
Equal in Carbs - 0.73
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +124.6%
Contains more Fats +17711.8%
Contains more Other +463.5%
Contains more Water +113.5%
Equal in Carbs - 0.73

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 Egg white
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 Egg white Opinion
Net carbs 0.68g 0.73g Egg white
Protein 24.48g 10.9g Monterey Jack
Fats 30.28g 0.17g Monterey Jack
Carbs 0.68g 0.73g Egg white
Calories 373kcal 52kcal Monterey Jack
Fructose 0.07g Egg white
Sugar 0.5g 0.71g Monterey Jack
Calcium 746mg 7mg Monterey Jack
Iron 0.72mg 0.08mg Monterey Jack
Magnesium 27mg 11mg Monterey Jack
Phosphorus 444mg 15mg Monterey Jack
Potassium 81mg 163mg Egg white
Sodium 600mg 166mg Egg white
Zinc 3mg 0.03mg Monterey Jack
Copper 0.032mg 0.023mg Monterey Jack
Manganese 0.011mg 0.011mg
Selenium 14.5µg 20µg Egg white
Vitamin A 769IU 0IU Monterey Jack
Vitamin A RAE 198µg 0µg Monterey Jack
Vitamin E 0.26mg 0mg Monterey Jack
Vitamin D 22IU 0IU Monterey Jack
Vitamin D 0.6µg 0µg Monterey Jack
Vitamin B1 0.015mg 0.004mg Monterey Jack
Vitamin B2 0.39mg 0.439mg Egg white
Vitamin B3 0.093mg 0.105mg Egg white
Vitamin B5 0.21mg 0.19mg Monterey Jack
Vitamin B6 0.079mg 0.005mg Monterey Jack
Folate 18µg 4µg Monterey Jack
Vitamin B12 0.83µg 0.09µg Monterey Jack
Vitamin K 2.5µg 0µg Monterey Jack
Tryptophan 0.315mg 0.125mg Monterey Jack
Threonine 0.871mg 0.449mg Monterey Jack
Isoleucine 1.519mg 0.661mg Monterey Jack
Leucine 2.344mg 1.016mg Monterey Jack
Lysine 2.037mg 0.806mg Monterey Jack
Methionine 0.641mg 0.399mg Monterey Jack
Phenylalanine 1.289mg 0.686mg Monterey Jack
Valine 1.635mg 0.809mg Monterey Jack
Histidine 0.859mg 0.29mg Monterey Jack
Cholesterol 89mg 0mg Egg white
Saturated Fat 19.066g 0g Egg white
Monounsaturated Fat 8.751g 0g Monterey Jack
Polyunsaturated fat 0.899g 0g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
72%
Monterey Jack
17%
Egg white

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 - 0.21g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 434mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 19.066g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $3)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.