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  6. Monterey Jack vs. Goose egg

Monterey Jack vs. Goose egg — In-Depth Nutrition Comparison

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The main differences between monterey Jack and goose egg

  • Monterey Jack is richer in calcium and phosphorus, yet goose egg is richer in vitamin B12, choline, selenium, iron, and vitamin B5.
  • Daily need coverage for cholesterol for goose egg is 254% higher.
  • Monterey Jack contains 12 times more calcium than goose egg. Monterey Jack contains 746mg of calcium, while goose egg contains 60mg.
  • Goose egg contains less saturated fat.

Food types used in this article are Cheese, monterey and Egg, goose, whole, fresh, raw.

Infographic

Monterey Jack vs Goose egg 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% 18% 19% 137% 21% 36% 89% 18% 5% 201%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1143.3%
Contains more ZincZinc +125.6%
Contains more PhosphorusPhosphorus +113.5%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +405.6%
Contains more CopperCopper +93.8%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +245.5%
Contains more SeleniumSelenium +154.5%

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% 62% 26% 26% 37% 88% 3.5% 106% 54% 638% 1% 57% 144%
Contains more Vitamin KVitamin K +525%
Contains more Vitamin EVitamin E +396.2%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B1Vitamin B1 +880%
Contains more Vitamin B3Vitamin B3 +103.2%
Contains more Vitamin B5Vitamin B5 +737.6%
Contains more Vitamin B6Vitamin B6 +198.7%
Contains more Vitamin B12Vitamin B12 +514.5%
Contains more FolateFolate +322.2%
Contains more CholineCholine +1610.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~187µg
~equal in Vitamin B2 ~0.382mg

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
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
Contains more ProteinProtein +76.5%
Contains more FatsFats +128.2%
Contains more OtherOther +228.7%
Contains more CarbsCarbs +98.5%
Contains more WaterWater +71.7%

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
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
Contains more Mono. FatMonounsaturated fat +52.3%
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +86%

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 Goose egg
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Goose egg DV% diff.
Cholesterol 89mg 852mg 254%
Vitamin B12 0.83µg 5.1µg 178%
Saturated fat 19.066g 3.595g 70%
Calcium 746mg 60mg 69%
Choline 15.4mg 263.4mg 45%
Selenium 14.5µg 36.9µg 41%
Iron 0.72mg 3.64mg 37%
Phosphorus 444mg 208mg 34%
Vitamin B5 0.21mg 1.759mg 31%
Fats 30.28g 13.27g 26%
Protein 24.48g 13.87g 21%
Sodium 600mg 138mg 20%
Folate 18µg 76µg 15%
Zinc 3mg 1.33mg 15%
Vitamin B6 0.079mg 0.236mg 12%
Vitamin B1 0.015mg 0.147mg 11%
Calories 373kcal 185kcal 9%
Monounsaturated fat 8.751g 5.747g 8%
Vitamin E 0.26mg 1.29mg 7%
Vitamin D 22IU 66IU 6%
Vitamin D 0.6µg 1.7µg 6%
Polyunsaturated fat 0.899g 1.672g 5%
Potassium 81mg 210mg 4%
Copper 0.032mg 0.062mg 3%
Magnesium 27mg 16mg 3%
Vitamin K 2.5µg 0.4µg 2%
Manganese 0.011mg 0.038mg 1%
Vitamin A 198µg 187µg 1%
Vitamin B2 0.39mg 0.382mg 1%
Vitamin B3 0.093mg 0.189mg 1%
Carbs 0.68g 1.35g 0%
Net carbs 0.68g 1.35g N/A
Sugar 0.5g 0.94g N/A
Tryptophan 0.315mg 0.282mg 0%
Threonine 0.871mg 0.797mg 0%
Isoleucine 1.519mg 0.647mg 0%
Leucine 2.344mg 1.188mg 0%
Lysine 2.037mg 1.03mg 0%
Methionine 0.641mg 0.624mg 0%
Phenylalanine 1.289mg 0.91mg 0%
Valine 1.635mg 0.958mg 0%
Histidine 0.859mg 0.346mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Goose egg
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
95%
Goose egg
Minerals Daily Need Coverage Score
72%
Monterey Jack
55%
Goose egg

Comparison summary

Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 763mg)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Goose egg
Goose egg contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
Goose egg
Goose egg is lower in Saturated fat (difference - 15.471g)
Which food is lower in glycemic index?
Goose egg
Goose egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Goose egg
Goose egg is cheaper (difference - $4)
Which food is richer in vitamins?
Goose egg
Goose egg is relatively richer in vitamins
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.

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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.