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Monterey Jack vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and salsa

  • Monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium; however, salsa is higher in iron.
  • Monterey Jack covers your daily need for saturated fat, 95% more than salsa.
  • Salsa has less cholesterol.

These are the specific foods used in this comparison Cheese, monterey and USDA Commodity, salsa.

Infographic

Monterey Jack vs Salsa 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%
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +6116.7%
Contains more ZincZinc +1664.7%
Contains more PhosphorusPhosphorus +1380%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3525%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +211.1%
Contains more CopperCopper +200%
Contains less SodiumSodium -28.3%

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%
Salsa
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +607.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +1061.3%
Contains more Vitamin B6Vitamin B6 +88.6%
~equal in Folate ~19µg

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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +1532%
Contains more FatsFats +15040%
Contains more OtherOther +121.9%
Contains more CarbsCarbs +929.4%
Contains more WaterWater +118.7%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +54593.8%
Contains more Poly. FatPolyunsaturated fat +740.2%
Contains less Sat. FatSaturated fat -99.8%

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 Salsa
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 minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Salsa DV% diff.
Saturated fat 19.066g 0.029g 87%
Calcium 746mg 12mg 73%
Phosphorus 444mg 30mg 59%
Fats 30.28g 0.2g 46%
Protein 24.48g 1.5g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.03mg 28%
Selenium 14.5µg 0.4µg 26%
Zinc 3mg 0.17mg 26%
Monounsaturated fat 8.751g 0.016g 22%
Vitamin A 198µg 28µg 19%
Iron 0.72mg 2.24mg 19%
Calories 373kcal 36kcal 17%
Copper 0.032mg 0.096mg 7%
Sodium 600mg 430mg 7%
Fiber 0g 1.4g 6%
Potassium 81mg 270mg 6%
Vitamin B3 0.093mg 1.08mg 6%
Polyunsaturated fat 0.899g 0.107g 5%
Vitamin B6 0.079mg 0.149mg 5%
Vitamin C 0mg 4mg 4%
Vitamin B5 0.21mg 4%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Magnesium 27mg 16mg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin D 22IU 3%
Vitamin K 2.5µg 2%
Carbs 0.68g 7g 2%
Vitamin E 0.26mg 2%
Net carbs 0.68g 5.6g N/A
Sugar 0.5g N/A
Manganese 0.011mg 0%
Folate 18µg 19µg 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 Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
72%
Monterey Jack
23%
Salsa

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 170mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 19.037g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 27)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $4)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
?
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

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.