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  6. Monterey Jack vs. Goat

Monterey Jack vs. Goat — In-Depth Nutrition Comparison

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The main differences between monterey Jack and goat

  • Monterey Jack is richer in calcium and phosphorus, yet goat is richer in iron, copper, vitamin B3, zinc, vitamin B2, and choline.
  • Daily need coverage for saturated fat for monterey Jack is 91% higher.
  • Monterey Jack contains 44 times more calcium than goat. Monterey Jack contains 746mg of calcium, while goat contains 17mg.
  • Goat contains less saturated fat.
  • Goat has a lower glycemic index than monterey Jack.

Food types used in this article are Cheese, monterey and Game meat, goat, cooked, roasted.

Infographic

Monterey Jack vs Goat 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%
Goat
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4288.2%
Contains more PhosphorusPhosphorus +120.9%
Contains more SeleniumSelenium +22.9%
Contains more PotassiumPotassium +400%
Contains more IronIron +418.1%
Contains more CopperCopper +846.9%
Contains more ZincZinc +75.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +281.8%

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%
Goat
Goat
6
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +108.3%
Contains more FolateFolate +260%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B3Vitamin B3 +4147.3%
Contains more Vitamin B12Vitamin B12 +43.4%
Contains more CholineCholine +590.9%
~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
Goat
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +899.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +113.9%
Contains more ProteinProtein +10.7%
Contains more WaterWater +66.3%

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
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +543.5%
Contains more Poly. FatPolyunsaturated fat +290.9%
Contains less Sat. FatSaturated fat -95.1%

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 Goat
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 Goat DV% diff.
Saturated fat 19.066g 0.93g 82%
Calcium 746mg 17mg 73%
Fats 30.28g 3.03g 42%
Iron 0.72mg 3.73mg 38%
Phosphorus 444mg 201mg 35%
Copper 0.032mg 0.303mg 30%
Vitamin B3 0.093mg 3.95mg 24%
Sodium 600mg 86mg 22%
Vitamin A 198µg 0µg 22%
Zinc 3mg 5.27mg 21%
Monounsaturated fat 8.751g 1.36g 18%
Vitamin B2 0.39mg 0.61mg 17%
Choline 15.4mg 106.4mg 17%
Vitamin B12 0.83µg 1.19µg 15%
Calories 373kcal 143kcal 12%
Potassium 81mg 405mg 10%
Vitamin B6 0.079mg 0mg 6%
Vitamin B1 0.015mg 0.09mg 6%
Magnesium 27mg 0mg 6%
Selenium 14.5µg 11.8µg 5%
Protein 24.48g 27.1g 5%
Cholesterol 89mg 75mg 5%
Polyunsaturated fat 0.899g 0.23g 4%
Vitamin B5 0.21mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Folate 18µg 5µg 3%
Manganese 0.011mg 0.042mg 1%
Vitamin E 0.26mg 0.34mg 1%
Vitamin K 2.5µg 1.2µg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Tryptophan 0.315mg 0.403mg 0%
Threonine 0.871mg 1.29mg 0%
Isoleucine 1.519mg 1.371mg 0%
Leucine 2.344mg 2.258mg 0%
Lysine 2.037mg 2.016mg 0%
Methionine 0.641mg 0.726mg 0%
Phenylalanine 1.289mg 0.941mg 0%
Valine 1.635mg 1.452mg 0%
Histidine 0.859mg 0.565mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Goat
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
35%
Goat
Minerals Daily Need Coverage Score
72%
Monterey Jack
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 514mg)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 18.136g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat
Goat 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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.