Monterey Jack vs. Omelette — In-Depth Nutrition Comparison
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A recap on differences between monterey Jack and omelette
- Monterey Jack has more calcium, phosphorus, and zinc; however, omelette is higher in choline, vitamin B5, selenium, and iron.
- Monterey Jack covers your daily saturated fat needs 79% more than omelette.
- Omelette contains 16 times less calcium than monterey Jack. Monterey Jack contains 746mg of calcium, while omelette contains 48mg.
- Omelette has less saturated fat.
- The glycemic index of monterey Jack is higher.
Food varieties used in this article are Cheese, monterey and Egg, whole, cooked, omelet.
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 more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +1454.2% |
| Contains more ZincZinc | +175.2% |
| Contains more PhosphorusPhosphorus | +165.9% |
| Contains more PotassiumPotassium | +44.4% |
| Contains more IronIron | +105.6% |
| Contains more CopperCopper | +96.9% |
| Contains less SodiumSodium | -74.2% |
| Contains more ManganeseManganese | +118.2% |
| Contains more SeleniumSelenium | +77.9% |
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 more Vitamin AVitamin A | +15.1% |
| Contains more Vitamin B3Vitamin B3 | +45.3% |
| Contains more Vitamin EVitamin E | +396.2% |
| Contains more Vitamin DVitamin D | +183.3% |
| Contains more Vitamin B1Vitamin B1 | +126.7% |
| Contains more Vitamin B5Vitamin B5 | +513.8% |
| Contains more Vitamin B6Vitamin B6 | +81% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more FolateFolate | +116.7% |
| Contains more CholineCholine | +1507.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 89mg | 313mg | 75% |
| Saturated fat | 19.066g | 3.319g | 72% |
| Calcium | 746mg | 48mg | 70% |
| Choline | 15.4mg | 247.6mg | 42% |
| Phosphorus | 444mg | 167mg | 40% |
| Fats | 30.28g | 11.66g | 29% |
| Protein | 24.48g | 10.57g | 28% |
| Vitamin B5 | 0.21mg | 1.289mg | 22% |
| Selenium | 14.5µg | 25.8µg | 21% |
| Sodium | 600mg | 155mg | 19% |
| Zinc | 3mg | 1.09mg | 17% |
| Polyunsaturated fat | 0.899g | 2.712g | 12% |
| Calories | 373kcal | 154kcal | 11% |
| Iron | 0.72mg | 1.48mg | 10% |
| Monounsaturated fat | 8.751g | 4.843g | 10% |
| Vitamin E | 0.26mg | 1.29mg | 7% |
| Vitamin D | 0.6µg | 1.7µg | 6% |
| Vitamin D | 22IU | 69IU | 6% |
| Folate | 18µg | 39µg | 5% |
| Vitamin B6 | 0.079mg | 0.143mg | 5% |
| Magnesium | 27mg | 11mg | 4% |
| Copper | 0.032mg | 0.063mg | 3% |
| Vitamin B12 | 0.83µg | 0.76µg | 3% |
| Vitamin A | 198µg | 172µg | 3% |
| Vitamin B1 | 0.015mg | 0.034mg | 2% |
| Vitamin K | 2.5µg | 4.5µg | 2% |
| Potassium | 81mg | 117mg | 1% |
| Manganese | 0.011mg | 0.024mg | 1% |
| Carbs | 0.68g | 0.64g | 0% |
| Net carbs | 0.68g | 0.64g | N/A |
| Sugar | 0.5g | 0.31g | N/A |
| Vitamin B2 | 0.39mg | 0.386mg | 0% |
| Vitamin B3 | 0.093mg | 0.064mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.315mg | 0.14mg | 0% |
| Threonine | 0.871mg | 0.467mg | 0% |
| Isoleucine | 1.519mg | 0.565mg | 0% |
| Leucine | 2.344mg | 0.913mg | 0% |
| Lysine | 2.037mg | 0.767mg | 0% |
| Methionine | 0.641mg | 0.319mg | 0% |
| Phenylalanine | 1.289mg | 0.572mg | 0% |
| Valine | 1.635mg | 0.722mg | 0% |
| Histidine | 0.859mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
| Contains more ProteinProtein | +131.6% |
| Contains more FatsFats | +159.7% |
| Contains more OtherOther | +255% |
| Contains more WaterWater | +85.6% |
~equal in
Carbs
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
| Contains more Mono. FatMonounsaturated fat | +80.7% |
| Contains less Sat. FatSaturated fat | -82.6% |
| Contains more Poly. FatPolyunsaturated fat | +201.7% |
