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Monterey Jack vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and filo

  • Monterey Jack has more calcium, phosphorus, vitamin B12, and zinc; however, filo is higher in vitamin B1, iron, vitamin B3, and manganese.
  • Monterey Jack covers your daily need for saturated fat, 88% more than filo.
  • Filo has less cholesterol.
  • The glycemic index of filo is higher.

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

Infographic

Monterey Jack vs Filo 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%
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +6681.8%
Contains more ZincZinc +512.2%
Contains more PhosphorusPhosphorus +492%
Contains more IronIron +345.8%
Contains more CopperCopper +215.6%
Contains less SodiumSodium -19.5%
Contains more ManganeseManganese +4227.3%
Contains more SeleniumSelenium +60.7%
~equal in Potassium ~74mg

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%
Filo
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.4%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +123.2%
Contains more Vitamin B1Vitamin B1 +3506.7%
Contains more Vitamin B3Vitamin B3 +4279.6%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more FolateFolate +388.9%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.5µg

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
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +244.8%
Contains more FatsFats +404.7%
Contains more WaterWater +25.8%
Contains more OtherOther +108.8%
Contains more CarbsCarbs +7635.3%

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
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +177.9%
Contains less Sat. FatSaturated fat -92.3%
~equal in Polyunsaturated fat ~0.923g

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Filo DV% diff.
Saturated fat 19.066g 1.47g 80%
Calcium 746mg 11mg 74%
Phosphorus 444mg 75mg 53%
Vitamin B1 0.015mg 0.541mg 44%
Fats 30.28g 6g 37%
Protein 24.48g 7.1g 35%
Vitamin B12 0.83µg 0µg 35%
Iron 0.72mg 3.21mg 31%
Cholesterol 89mg 0mg 30%
Vitamin B3 0.093mg 4.073mg 25%
Zinc 3mg 0.49mg 23%
Vitamin A 198µg 0µg 22%
Manganese 0.011mg 0.476mg 20%
Folate 18µg 88µg 18%
Carbs 0.68g 52.6g 17%
Selenium 14.5µg 23.3µg 16%
Monounsaturated fat 8.751g 3.149g 14%
Copper 0.032mg 0.101mg 8%
Fiber 0g 1.9g 8%
Sodium 600mg 483mg 5%
Vitamin B2 0.39mg 0.341mg 4%
Vitamin B6 0.079mg 0.03mg 4%
Calories 373kcal 299kcal 4%
Magnesium 27mg 15mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B5 0.21mg 0.302mg 2%
Choline 15.4mg 6.9mg 2%
Vitamin E 0.26mg 0.08mg 1%
Net carbs 0.68g 50.7g N/A
Potassium 81mg 74mg 0%
Sugar 0.5g 0.18g N/A
Vitamin K 2.5µg 2.5µg 0%
Polyunsaturated fat 0.899g 0.923g 0%
Tryptophan 0.315mg 0.088mg 0%
Threonine 0.871mg 0.194mg 0%
Isoleucine 1.519mg 0.246mg 0%
Leucine 2.344mg 0.49mg 0%
Lysine 2.037mg 0.158mg 0%
Methionine 0.641mg 0.126mg 0%
Phenylalanine 1.289mg 0.359mg 0%
Valine 1.635mg 0.286mg 0%
Histidine 0.859mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Filo
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
30%
Filo
Minerals Daily Need Coverage Score
72%
Monterey Jack
47%
Filo

Comparison summary

Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 11)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 117mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 17.596g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.