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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, iron, selenium, and vitamin B2.
  • Monterey Jack covers your daily need for saturated fat, 83% more than Greek yogurt.
  • Greek yogurt is lower in sodium.
  • Monterey Jack has a higher glycemic index (27) than Greek yogurt (12).

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.
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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +646%
Contains more IronIron +∞%
Contains more CopperCopper +88.2%
Contains more ZincZinc +476.9%
Contains more PhosphorusPhosphorus +228.9%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +74.1%
Contains less SodiumSodium -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.
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin B6Vitamin B6 +25.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B5Vitamin B5 +57.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.75µg
~equal in Choline ~15.1mg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +172%
Contains more FatsFats +505.6%
Contains more OtherOther +393.1%
Contains more CarbsCarbs +485.3%
Contains more WaterWater +98.2%

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +309.7%
Contains more Poly. FatPolyunsaturated fat +91.7%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Saturated fat 19.066g 2.395g 76%
Calcium 746mg 100mg 65%
Phosphorus 444mg 135mg 44%
Fats 30.28g 5g 39%
Protein 24.48g 9g 31%
Cholesterol 89mg 13mg 25%
Sodium 600mg 35mg 25%
Zinc 3mg 0.52mg 23%
Vitamin A 198µg 2µg 22%
Monounsaturated fat 8.751g 2.136g 17%
Calories 373kcal 97kcal 14%
Selenium 14.5µg 9.7µg 9%
Vitamin B2 0.39mg 0.278mg 9%
Iron 0.72mg 0mg 9%
Magnesium 27mg 11mg 4%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.899g 0.469g 3%
Folate 18µg 5µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B12 0.83µg 0.75µg 3%
Vitamin K 2.5µg 0µg 2%
Vitamin B5 0.21mg 0.331mg 2%
Copper 0.032mg 0.017mg 2%
Vitamin E 0.26mg 0.01mg 2%
Potassium 81mg 141mg 2%
Vitamin B3 0.093mg 0.208mg 1%
Vitamin B1 0.015mg 0.023mg 1%
Vitamin B6 0.079mg 0.063mg 1%
Carbs 0.68g 3.98g 1%
Net carbs 0.68g 3.98g N/A
Sugar 0.5g 4g N/A
Manganese 0.011mg 0.009mg 0%
Choline 15.4mg 15.1mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Greek yogurt
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
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 is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 565mg)
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.