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 from 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
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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.
Contains
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Calcium
+473.8%
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Iron
+1700%
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Magnesium
+125%
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Phosphorus
+322.9%
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Zinc
+552.2%
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Copper
+255.6%
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Manganese
+120%
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Selenium
+302.8%
Contains
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Potassium
+102.5%
Contains
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Sodium
-93.3%
Contains
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Calcium
+473.8%
Contains
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Iron
+1700%
Contains
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Magnesium
+125%
Contains
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Phosphorus
+322.9%
Contains
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Zinc
+552.2%
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Copper
+255.6%
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Manganese
+120%
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Selenium
+302.8%
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Potassium
+102.5%
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Sodium
-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.
:
Contains
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Vitamin A
+35.1%
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Vitamin E
+1200%
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Vitamin B2
+188.9%
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Vitamin B6
+36.2%
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Folate
+38.5%
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Vitamin B12
+186.2%
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Vitamin K
+2400%
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Vitamin D
+66.7%
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Vitamin C
+∞%
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Vitamin B1
+100%
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Vitamin B3
+61.3%
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Vitamin B5
+83.3%
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Vitamin A
+35.1%
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Vitamin E
+1200%
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Vitamin B2
+188.9%
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Vitamin B6
+36.2%
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Folate
+38.5%
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Vitamin B12
+186.2%
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Vitamin K
+2400%
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Vitamin D
+66.7%
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Vitamin C
+∞%
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Vitamin B1
+100%
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Vitamin B3
+61.3%
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Vitamin B5
+83.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+545.9%
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Fats
+3155.9%
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Other
+386.3%
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Carbs
+558.8%
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Water
+119.6%
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
Contains
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Protein
+545.9%
Contains
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Fats
+3155.9%
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Other
+386.3%
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Carbs
+558.8%
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Water
+119.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2722.9%
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Polyunsaturated fat
+1596.2%
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Saturated Fat
-96.5%
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Saturated Fat:
0.658 g
Monounsaturated Fat:
0.31 g
Polyunsaturated fat:
0.053 g
Contains
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Monounsaturated Fat
+2722.9%
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Polyunsaturated fat
+1596.2%
Contains
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Saturated Fat
-96.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.68g | 4.48g |
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| Protein | 24.48g | 3.79g |
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| Fats | 30.28g | 0.93g |
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| Carbs | 0.68g | 4.48g |
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| Calories | 373kcal | 41kcal |
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| Sugar | 0.5g | 4.61g |
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| Calcium | 746mg | 130mg |
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| Iron | 0.72mg | 0.04mg |
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| Magnesium | 27mg | 12mg |
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| Phosphorus | 444mg | 105mg |
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| Potassium | 81mg | 164mg |
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| Sodium | 600mg | 40mg |
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| Zinc | 3mg | 0.46mg |
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| Copper | 0.032mg | 0.009mg |
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| Manganese | 0.011mg | 0.005mg |
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| Selenium | 14.5µg | 3.6µg |
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| Vitamin A | 769IU | 569IU |
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| Vitamin A RAE | 198µg | 171µg |
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| Vitamin E | 0.26mg | 0.02mg |
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| Vitamin D | 22IU | 41IU |
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| Vitamin D | 0.6µg | 1µg |
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| Vitamin C | 0mg | 0.2mg |
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| Vitamin B1 | 0.015mg | 0.03mg |
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| Vitamin B2 | 0.39mg | 0.135mg |
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| Vitamin B3 | 0.093mg | 0.15mg |
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| Vitamin B5 | 0.21mg | 0.385mg |
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| Vitamin B6 | 0.079mg | 0.058mg |
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| Folate | 18µg | 13µg |
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| Vitamin B12 | 0.83µg | 0.29µg |
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| Vitamin K | 2.5µg | 0.1µg |
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| Tryptophan | 0.315mg |
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| Threonine | 0.871mg |
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| Isoleucine | 1.519mg |
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| Leucine | 2.344mg |
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| Lysine | 2.037mg |
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| Methionine | 0.641mg |
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| Phenylalanine | 1.289mg |
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| Valine | 1.635mg |
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| Histidine | 0.859mg |
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| Cholesterol | 89mg | 5mg |
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| Trans Fat | 0.037g |
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| Saturated Fat | 19.066g | 0.658g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 8.751g | 0.31g |
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| Polyunsaturated fat | 0.899g | 0.053g |
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| Omega-6 - Linoleic acid | 0.029g |
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| Omega-3 - ALA | 0.006g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
72%
15%
Comparison summary
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 4.11g)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Monterey Jack is relatively richer in minerals
Which food contains less Sodium?
Kefir contains less Sodium (difference - 560mg)
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Kefir is lower in Saturated Fat (difference - 18.408g)
Which food is cheaper?
Kefir is cheaper (difference - $4)
Which food is richer in vitamins?
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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.