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  6. Monterey Jack vs. Rib eye steak

Monterey Jack vs. Rib eye steak — In-Depth Nutrition Comparison

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Important differences between monterey Jack and rib eye steak

  • Monterey Jack has more calcium and phosphorus; however, rib eye steak has more vitamin B12, vitamin B6, vitamin B3, selenium, zinc, and iron.
  • Monterey Jack's daily need coverage for calcium is 73% more.
  • Monterey Jack has 11 times more sodium than rib eye steak. Monterey Jack has 600mg of sodium, while rib eye steak has 54mg.
  • Monterey Jack has a higher glycemic index than rib eye steak.

The food varieties used in the comparison are Cheese, monterey and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Monterey Jack vs Rib eye steak 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +6681.8%
Contains more PhosphorusPhosphorus +192.1%
Contains more PotassiumPotassium +221%
Contains more IronIron +211.1%
Contains more CopperCopper +150%
Contains more ZincZinc +97%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +627.3%
Contains more SeleniumSelenium +104.8%

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%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +2375%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B3Vitamin B3 +5177.4%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more Vitamin B6Vitamin B6 +503.8%
Contains more Vitamin B12Vitamin B12 +153%
Contains more CholineCholine +216.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Rib eye steak DV% diff.
Calcium 746mg 11mg 74%
Vitamin B12 0.83µg 2.1µg 53%
Saturated fat 19.066g 9.684g 43%
Phosphorus 444mg 152mg 42%
Vitamin B6 0.079mg 0.477mg 31%
Vitamin B3 0.093mg 4.908mg 30%
Selenium 14.5µg 29.7µg 28%
Zinc 3mg 5.91mg 26%
Sodium 600mg 54mg 24%
Vitamin A 198µg 8µg 21%
Iron 0.72mg 2.24mg 19%
Fats 30.28g 21.81g 13%
Vitamin B2 0.39mg 0.287mg 8%
Vitamin B5 0.21mg 0.536mg 7%
Choline 15.4mg 48.8mg 6%
Potassium 81mg 260mg 5%
Copper 0.032mg 0.08mg 5%
Vitamin B1 0.015mg 0.071mg 5%
Monounsaturated fat 8.751g 10.519g 4%
Calories 373kcal 291kcal 4%
Folate 18µg 6µg 3%
Manganese 0.011mg 0.08mg 3%
Cholesterol 89mg 80mg 3%
Vitamin D 0.6µg 0.2µg 2%
Protein 24.48g 23.69g 2%
Vitamin D 22IU 7IU 2%
Vitamin E 0.26mg 0.1mg 1%
Magnesium 27mg 22mg 1%
Vitamin K 2.5µg 1.6µg 1%
Polyunsaturated fat 0.899g 1.027g 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.315mg 0.265mg 0%
Threonine 0.871mg 1.116mg 0%
Isoleucine 1.519mg 1.103mg 0%
Leucine 2.344mg 2.041mg 0%
Lysine 2.037mg 2.269mg 0%
Methionine 0.641mg 0.641mg 0%
Phenylalanine 1.289mg 0.95mg 0%
Valine 1.635mg 1.184mg 0%
Histidine 0.859mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +38.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35400%
Contains more WaterWater +32.9%
~equal in Protein ~23.69g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +20.2%
Contains more Poly. FatPolyunsaturated fat +14.2%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.