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  6. Monterey Jack vs. Greek yogurt

Monterey Jack vs. Greek yogurt — In-Depth Nutrition Comparison

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How are Monterey Jack and Greek yogurt different?

  • Monterey Jack is higher than Greek yogurt in Calcium, Phosphorus, Zinc, Vitamin A RAE, Iron, Selenium, and Vitamin B2.
  • Monterey Jack covers your daily need of Saturated Fat 83% more than Greek yogurt.
  • Greek yogurt is lower in Sodium.

Cheese, monterey and Yogurt, Greek, plain, whole milk types were used in this article.

Infographic

Monterey Jack vs Greek yogurt 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.
Monterey Jack
Monterey Jack
8
:
2
Greek yogurt
Greek yogurt
Contains more Calcium +646%
Contains more Iron +∞%
Contains more Magnesium +145.5%
Contains more Phosphorus +228.9%
Contains more Zinc +476.9%
Contains more Copper +88.2%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Contains more Potassium +74.1%
Contains less Sodium -94.2%
Monterey Jack
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +646%
Contains more Iron +∞%
Contains more Magnesium +145.5%
Contains more Phosphorus +228.9%
Contains more Zinc +476.9%
Contains more Copper +88.2%
Contains more Manganese +22.2%
Contains more Selenium +49.5%
Contains more Potassium +74.1%
Contains less Sodium -94.2%

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.
Monterey Jack
Monterey Jack
8
:
3
Greek yogurt
Greek yogurt
Contains more Vitamin A +5026.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B6 +25.4%
Contains more Folate +260%
Contains more Vitamin B12 +10.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B5 +57.6%
Equal in Vitamin B12 - 0.75
Monterey Jack
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%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +5026.7%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +40.3%
Contains more Vitamin B6 +25.4%
Contains more Folate +260%
Contains more Vitamin B12 +10.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B5 +57.6%
Equal in Vitamin B12 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monterey Jack
Monterey Jack
3
:
2
Greek yogurt
Greek yogurt
Contains more Protein +172%
Contains more Fats +505.6%
Contains more Other +393.1%
Contains more Carbs +485.3%
Contains more Water +98.2%
Monterey Jack
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Protein +172%
Contains more Fats +505.6%
Contains more Other +393.1%
Contains more Carbs +485.3%
Contains more Water +98.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Monterey Jack
Monterey Jack
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +309.7%
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -87.4%
Monterey Jack
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains more Monounsaturated Fat +309.7%
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -87.4%

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 Greek yogurt
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 Greek yogurt Opinion
Net carbs 0.68g 3.98g Greek yogurt
Protein 24.48g 9g Monterey Jack
Fats 30.28g 5g Monterey Jack
Carbs 0.68g 3.98g Greek yogurt
Calories 373kcal 97kcal Monterey Jack
Sugar 0.5g 4g Monterey Jack
Calcium 746mg 100mg Monterey Jack
Iron 0.72mg 0mg Monterey Jack
Magnesium 27mg 11mg Monterey Jack
Phosphorus 444mg 135mg Monterey Jack
Potassium 81mg 141mg Greek yogurt
Sodium 600mg 35mg Greek yogurt
Zinc 3mg 0.52mg Monterey Jack
Copper 0.032mg 0.017mg Monterey Jack
Manganese 0.011mg 0.009mg Monterey Jack
Selenium 14.5µg 9.7µg Monterey Jack
Vitamin A 769IU 15IU Monterey Jack
Vitamin A RAE 198µg 2µg Monterey Jack
Vitamin E 0.26mg 0.01mg Monterey Jack
Vitamin D 22IU 0IU Monterey Jack
Vitamin D 0.6µg 0µg Monterey Jack
Vitamin B1 0.015mg 0.023mg Greek yogurt
Vitamin B2 0.39mg 0.278mg Monterey Jack
Vitamin B3 0.093mg 0.208mg Greek yogurt
Vitamin B5 0.21mg 0.331mg Greek yogurt
Vitamin B6 0.079mg 0.063mg Monterey Jack
Folate 18µg 5µg Monterey Jack
Vitamin B12 0.83µg 0.75µg Monterey Jack
Vitamin K 2.5µg 0µg Monterey Jack
Tryptophan 0.315mg Monterey Jack
Threonine 0.871mg Monterey Jack
Isoleucine 1.519mg Monterey Jack
Leucine 2.344mg Monterey Jack
Lysine 2.037mg Monterey Jack
Methionine 0.641mg Monterey Jack
Phenylalanine 1.289mg Monterey Jack
Valine 1.635mg Monterey Jack
Histidine 0.859mg Monterey Jack
Cholesterol 89mg 13mg Greek yogurt
Saturated Fat 19.066g 2.395g Greek yogurt
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 8.751g 2.136g Monterey Jack
Polyunsaturated fat 0.899g 0.469g Monterey Jack
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Greek yogurt
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
17%
Greek yogurt
Minerals Daily Need Coverage Score
72%
Monterey Jack
19%
Greek yogurt

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 - 3.5g)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 565mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 16.671g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $4)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.