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  6. Monterey Jack vs. Liver

Monterey Jack vs. Liver — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and liver?

  • Monterey Jack is richer in calcium, yet liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and copper.
  • Liver's daily need coverage for vitamin B12 is 743% higher.
  • Monterey Jack has 75 times more calcium than liver. Monterey Jack has 746mg of calcium, while liver has 10mg.
  • Liver contains less saturated fat.
  • Liver has a lower glycemic index than monterey Jack.

We used Cheese, monterey and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this comparison.

Infographic

Monterey Jack vs Liver 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%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +7360%
Contains more PhosphorusPhosphorus +84.2%
Contains more PotassiumPotassium +85.2%
Contains more IronIron +2388.9%
Contains more CopperCopper +1881.3%
Contains more ZincZinc +124%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +2627.3%
Contains more SeleniumSelenium +365.5%

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2629.8%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +463.1%
Contains more Vitamin B3Vitamin B3 +8969.9%
Contains more Vitamin B5Vitamin B5 +2173.3%
Contains more Vitamin B6Vitamin B6 +621.5%
Contains more Vitamin B12Vitamin B12 +2149.4%
Contains more FolateFolate +805.6%

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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +588.2%
Contains more OtherOther +136.7%
Contains more CarbsCarbs +452.9%
Contains more WaterWater +56.8%
~equal in Protein ~26.02g

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +1289%
Contains less Sat. FatSaturated fat -92.6%
Contains more Poly. FatPolyunsaturated fat +16.8%

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 Liver
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Liver DV% diff.
Vitamin B12 0.83µg 18.67µg 743%
Vitamin A 198µg 5405µg 579%
Iron 0.72mg 17.92mg 215%
Vitamin B2 0.39mg 2.196mg 139%
Selenium 14.5µg 67.5µg 96%
Vitamin B5 0.21mg 4.774mg 91%
Cholesterol 89mg 355mg 89%
Saturated fat 19.066g 1.41g 80%
Calcium 746mg 10mg 74%
Copper 0.032mg 0.634mg 67%
Vitamin B3 0.093mg 8.435mg 52%
Fats 30.28g 4.4g 40%
Vitamin B6 0.079mg 0.57mg 38%
Folate 18µg 163µg 36%
Zinc 3mg 6.72mg 34%
Phosphorus 444mg 241mg 29%
Vitamin C 0mg 23.6mg 26%
Sodium 600mg 49mg 24%
Vitamin B1 0.015mg 0.258mg 20%
Monounsaturated fat 8.751g 0.63g 20%
Manganese 0.011mg 0.3mg 13%
Calories 373kcal 165kcal 10%
Protein 24.48g 26.02g 3%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Magnesium 27mg 14mg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Potassium 81mg 150mg 2%
Vitamin K 2.5µg 2%
Polyunsaturated fat 0.899g 1.05g 1%
Carbs 0.68g 3.76g 1%
Net carbs 0.68g 3.76g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.366mg 0%
Threonine 0.871mg 1.107mg 0%
Isoleucine 1.519mg 1.32mg 0%
Leucine 2.344mg 2.319mg 0%
Lysine 2.037mg 2.007mg 0%
Methionine 0.641mg 0.645mg 0%
Phenylalanine 1.289mg 1.274mg 0%
Valine 1.635mg 1.607mg 0%
Histidine 0.859mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Liver
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
422%
Liver
Minerals Daily Need Coverage Score
72%
Monterey Jack
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 266mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 551mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 17.656g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 27)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.