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Monterey Jack vs. Matzo — In-Depth Nutrition Comparison

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Important differences between monterey Jack and matzo

  • Monterey Jack has more calcium, phosphorus, and vitamin B12; however, matzo has more selenium, vitamin B1, iron, and manganese.
  • Monterey Jack's daily need coverage for saturated fat is 94% more.
  • Matzo is lower in cholesterol.

The food varieties used in the comparison are Cheese, monterey and Crackers, matzo, plain.

Infographic

Monterey Jack vs Matzo 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.
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%
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +5638.5%
Contains more ZincZinc +341.2%
Contains more PhosphorusPhosphorus +398.9%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +338.9%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +5809.1%
Contains more SeleniumSelenium +154.5%
~equal in Magnesium ~25mg

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%
Matzo
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +733.3%
Contains more CholineCholine +42.6%
Contains more Vitamin B1Vitamin B1 +2480%
Contains more Vitamin B3Vitamin B3 +4084.9%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +45.6%
~equal in Vitamin C ~0mg
~equal in Folate ~17µg

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
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +144.8%
Contains more FatsFats +2062.9%
Contains more WaterWater +853.7%
Contains more OtherOther +491.7%
Contains more CarbsCarbs +12208.8%

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
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +6790.6%
Contains more Poly. FatPolyunsaturated fat +49.1%
Contains less Sat. FatSaturated fat -98.8%

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 Matzo
Rich in vitamins ok
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 minerals Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Matzo DV% diff.
Saturated fat 19.066g 0.226g 86%
Calcium 746mg 13mg 73%
Phosphorus 444mg 89mg 51%
Fats 30.28g 1.4g 44%
Selenium 14.5µg 36.9µg 41%
Vitamin B12 0.83µg 0µg 35%
Vitamin B1 0.015mg 0.387mg 31%
Iron 0.72mg 3.16mg 31%
Cholesterol 89mg 0mg 30%
Protein 24.48g 10g 29%
Manganese 0.011mg 0.65mg 28%
Carbs 0.68g 83.7g 28%
Sodium 600mg 0mg 26%
Vitamin B3 0.093mg 3.892mg 24%
Monounsaturated fat 8.751g 0.127g 22%
Vitamin A 198µg 0µg 22%
Zinc 3mg 0.68mg 21%
Fiber 0g 3g 12%
Vitamin B2 0.39mg 0.291mg 8%
Vitamin B5 0.21mg 0.443mg 5%
Copper 0.032mg 0.06mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B6 0.079mg 0.115mg 3%
Vitamin K 2.5µg 0.3µg 2%
Polyunsaturated fat 0.899g 0.603g 2%
Choline 15.4mg 10.8mg 1%
Calories 373kcal 395kcal 1%
Vitamin E 0.26mg 0.06mg 1%
Potassium 81mg 112mg 1%
Net carbs 0.68g 80.7g N/A
Magnesium 27mg 25mg 0%
Sugar 0.5g 0.29g N/A
Folate 18µg 17µg 0%
Tryptophan 0.315mg 0.116mg 0%
Threonine 0.871mg 0.267mg 0%
Isoleucine 1.519mg 0.371mg 0%
Leucine 2.344mg 0.692mg 0%
Lysine 2.037mg 0.193mg 0%
Methionine 0.641mg 0.176mg 0%
Phenylalanine 1.289mg 0.494mg 0%
Valine 1.635mg 0.42mg 0%
Histidine 0.859mg 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Matzo
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
24%
Matzo
Minerals Daily Need Coverage Score
72%
Monterey Jack
51%
Matzo

Comparison summary

Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 18.84g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $4)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.