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Monterey Jack vs. Melon — In-Depth Nutrition Comparison

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How are monterey Jack and melon different?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium, while melon is higher in vitamin C.
  • Monterey Jack covers your daily need for saturated fat, 95% more than melon.
  • Melon is lower in cholesterol.
  • Melon has a higher glycemic index (62) than monterey Jack (27).

Cheese, monterey and Melons, casaba, raw types were used in this article.

Infographic

Monterey Jack vs Melon 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%
Melon
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +6681.8%
Contains more IronIron +111.8%
Contains more ZincZinc +4185.7%
Contains more PhosphorusPhosphorus +8780%
Contains more SeleniumSelenium +3525%
Contains more PotassiumPotassium +124.7%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +218.2%

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%
Melon
3
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1158.1%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +149.5%
Contains more Vitamin B6Vitamin B6 +106.3%
~equal in Vitamin B1 ~0.015mg
~equal in Vitamin K ~2.5µg

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
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +2105.4%
Contains more FatsFats +30180%
Contains more OtherOther +886.1%
Contains more CarbsCarbs +867.6%
Contains more WaterWater +124%

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
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +437450%
Contains more Poly. FatPolyunsaturated fat +2205.1%
Contains less Sat. FatSaturated fat -99.9%

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 Melon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Melon DV% diff.
Saturated fat 19.066g 0.025g 87%
Calcium 746mg 11mg 74%
Phosphorus 444mg 5mg 63%
Protein 24.48g 1.11g 47%
Fats 30.28g 0.1g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.031mg 28%
Zinc 3mg 0.07mg 27%
Selenium 14.5µg 0.4µg 26%
Sodium 600mg 9mg 26%
Vitamin C 0mg 21.8mg 24%
Monounsaturated fat 8.751g 0.002g 22%
Vitamin A 198µg 0µg 22%
Calories 373kcal 28kcal 17%
Vitamin B6 0.079mg 0.163mg 6%
Polyunsaturated fat 0.899g 0.039g 6%
Iron 0.72mg 0.34mg 5%
Magnesium 27mg 11mg 4%
Fiber 0g 0.9g 4%
Folate 18µg 8µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B5 0.21mg 0.084mg 3%
Copper 0.032mg 0.06mg 3%
Potassium 81mg 182mg 3%
Vitamin D 0.6µg 0µg 3%
Carbs 0.68g 6.58g 2%
Vitamin B3 0.093mg 0.232mg 1%
Manganese 0.011mg 0.035mg 1%
Vitamin E 0.26mg 0.05mg 1%
Choline 15.4mg 7.6mg 1%
Net carbs 0.68g 5.68g N/A
Sugar 0.5g 5.69g N/A
Vitamin B1 0.015mg 0.015mg 0%
Vitamin K 2.5µg 2.5µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Melon
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
11%
Melon
Minerals Daily Need Coverage Score
72%
Monterey Jack
7%
Melon

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 5.19g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Melon
Melon is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 19.041g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $3.4)

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.