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Monterey Jack vs. Rye — In-Depth Nutrition Comparison

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What are the differences between monterey Jack and rye?

  • Monterey Jack is higher in calcium and vitamin B12, yet rye is higher in manganese, fiber, copper, vitamin B3, and vitamin B1.
  • Rye's daily need coverage for manganese is 112% more.
  • The amount of cholesterol in rye is lower.

We used Cheese, monterey and Rye grain types in this article.

Infographic

Monterey Jack vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +3008.3%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +33.7%
Contains more MagnesiumMagnesium +307.4%
Contains more PotassiumPotassium +529.6%
Contains more IronIron +265.3%
Contains more CopperCopper +1046.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +23327.3%
~equal in Selenium ~13.9µg

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B1Vitamin B1 +2006.7%
Contains more Vitamin B3Vitamin B3 +4491.4%
Contains more Vitamin B5Vitamin B5 +593.3%
Contains more Vitamin B6Vitamin B6 +272.2%
Contains more Vitamin KVitamin K +136%
Contains more FolateFolate +111.1%
Contains more CholineCholine +97.4%
~equal in Vitamin C ~0mg

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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +136.8%
Contains more FatsFats +1757.7%
Contains more WaterWater +286.9%
Contains more OtherOther +126.1%
Contains more CarbsCarbs +11055.9%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +4107.2%
Contains more Poly. FatPolyunsaturated fat +17.2%
Contains less Sat. FatSaturated fat -99%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Rye DV% diff.
Manganese 0.011mg 2.577mg 112%
Saturated fat 19.066g 0.197g 86%
Calcium 746mg 24mg 72%
Fiber 0g 15.1g 60%
Fats 30.28g 1.63g 44%
Copper 0.032mg 0.367mg 37%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Protein 24.48g 10.34g 28%
Vitamin B3 0.093mg 4.27mg 26%
Sodium 600mg 2mg 26%
Vitamin B5 0.21mg 1.456mg 25%
Vitamin B1 0.015mg 0.316mg 25%
Carbs 0.68g 75.86g 25%
Iron 0.72mg 2.63mg 24%
Vitamin A 198µg 1µg 22%
Monounsaturated fat 8.751g 0.208g 21%
Magnesium 27mg 110mg 20%
Vitamin B6 0.079mg 0.294mg 17%
Phosphorus 444mg 332mg 16%
Potassium 81mg 510mg 13%
Vitamin B2 0.39mg 0.251mg 11%
Folate 18µg 38µg 5%
Vitamin E 0.26mg 0.85mg 4%
Zinc 3mg 2.65mg 3%
Choline 15.4mg 30.4mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 5.9µg 3%
Calories 373kcal 338kcal 2%
Selenium 14.5µg 13.9µg 1%
Polyunsaturated fat 0.899g 0.767g 1%
Net carbs 0.68g 60.76g N/A
Sugar 0.5g 0.98g N/A
Tryptophan 0.315mg 0.108mg 0%
Threonine 0.871mg 0.289mg 0%
Isoleucine 1.519mg 0.208mg 0%
Leucine 2.344mg 0.563mg 0%
Lysine 2.037mg 0.286mg 0%
Methionine 0.641mg 0.153mg 0%
Phenylalanine 1.289mg 0.435mg 0%
Valine 1.635mg 0.317mg 0%
Histidine 0.859mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Rye
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
35%
Rye
Minerals Daily Need Coverage Score
72%
Monterey Jack
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 18.869g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.48g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 7)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.