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  6. Monterey Jack vs. Kefir

Monterey Jack vs. Kefir — In-Depth Nutrition Comparison

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The main differences between monterey Jack and kefir

  • Monterey Jack is richer than kefir in calcium, phosphorus, zinc, vitamin B12, selenium, vitamin B2, and iron.
  • Daily need coverage for saturated fat for monterey Jack is 92% higher.
  • Monterey Jack contains 18 times more iron than kefir. Monterey Jack contains 0.72mg of iron, while kefir contains 0.04mg.
  • Kefir contains less saturated fat.

Food types used in this article are Cheese, monterey and Kefir, lowfat, plain, LIFEWAY.

Infographic

Monterey Jack vs Kefir 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%
Kefir
Kefir
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +473.8%
Contains more IronIron +1700%
Contains more CopperCopper +255.6%
Contains more ZincZinc +552.2%
Contains more PhosphorusPhosphorus +322.9%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +302.8%
Contains more PotassiumPotassium +102.5%
Contains less SodiumSodium -93.3%

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%
Kefir
Kefir
5
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin AVitamin A +15.8%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin B12Vitamin B12 +186.2%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +38.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +83.3%
~equal in Choline ~15.2mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Kefir DV% diff.
Saturated fat 19.066g 0.658g 84%
Calcium 746mg 130mg 62%
Phosphorus 444mg 105mg 48%
Fats 30.28g 0.93g 45%
Protein 24.48g 3.79g 41%
Cholesterol 89mg 5mg 28%
Sodium 600mg 40mg 24%
Vitamin B12 0.83µg 0.29µg 23%
Zinc 3mg 0.46mg 23%
Monounsaturated fat 8.751g 0.31g 21%
Selenium 14.5µg 3.6µg 20%
Vitamin B2 0.39mg 0.135mg 20%
Calories 373kcal 41kcal 17%
Iron 0.72mg 0.04mg 9%
Polyunsaturated fat 0.899g 0.053g 6%
Vitamin B5 0.21mg 0.385mg 4%
Magnesium 27mg 12mg 4%
Copper 0.032mg 0.009mg 3%
Vitamin A 198µg 171µg 3%
Vitamin K 2.5µg 0.1µg 2%
Vitamin B6 0.079mg 0.058mg 2%
Potassium 81mg 164mg 2%
Vitamin D 0.6µg 1µg 2%
Vitamin E 0.26mg 0.02mg 2%
Vitamin D 22IU 41IU 2%
Carbs 0.68g 4.48g 1%
Folate 18µg 13µg 1%
Vitamin B1 0.015mg 0.03mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.68g 4.48g N/A
Sugar 0.5g 4.61g N/A
Manganese 0.011mg 0.005mg 0%
Vitamin B3 0.093mg 0.15mg 0%
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 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 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

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
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more ProteinProtein +545.9%
Contains more FatsFats +3155.9%
Contains more OtherOther +386.3%
Contains more CarbsCarbs +558.8%
Contains more WaterWater +119.6%

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
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +2722.9%
Contains more Poly. FatPolyunsaturated fat +1596.2%
Contains less Sat. FatSaturated fat -96.5%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.