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  6. Monterey Jack vs. Steak

Monterey Jack vs. Steak — In-Depth Nutrition Comparison

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Important differences between monterey Jack and steak

  • Monterey Jack has more calcium and phosphorus; however, 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 10 times more sodium than steak. Monterey Jack has 600mg of sodium, while steak has 58mg.
  • Monterey Jack has a higher glycemic index than steak.

The food varieties used in the comparison are Cheese, monterey and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Monterey Jack vs 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%
Steak
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +6116.7%
Contains more PhosphorusPhosphorus +172.4%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +244.4%
Contains more IronIron +233.3%
Contains more CopperCopper +165.6%
Contains more ZincZinc +111.3%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +119.3%

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%
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B3Vitamin B3 +5436.6%
Contains more Vitamin B6Vitamin B6 +532.9%
Contains more Vitamin B12Vitamin B12 +165.1%
~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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +59.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +557.4%
Contains more WaterWater +35.6%
~equal in Protein ~24.85g

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -55.7%
~equal in Monounsaturated fat ~9.171g
~equal in Polyunsaturated fat ~0.896g

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 Steak
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 Steak DV% diff.
Calcium 746mg 12mg 73%
Vitamin B12 0.83µg 2.2µg 57%
Saturated fat 19.066g 8.443g 48%
Phosphorus 444mg 163mg 40%
Vitamin B6 0.079mg 0.5mg 32%
Vitamin B3 0.093mg 5.149mg 32%
Selenium 14.5µg 31.8µg 31%
Zinc 3mg 6.34mg 30%
Sodium 600mg 58mg 24%
Vitamin A 198µg 7µg 21%
Iron 0.72mg 2.4mg 21%
Fats 30.28g 19.02g 17%
Vitamin B2 0.39mg 0.301mg 7%
Potassium 81mg 279mg 6%
Copper 0.032mg 0.085mg 6%
Vitamin B1 0.015mg 0.074mg 5%
Calories 373kcal 271kcal 5%
Cholesterol 89mg 78mg 4%
Vitamin B5 0.21mg 4%
Vitamin D 0.6µg 0.1µg 3%
Choline 15.4mg 3%
Folate 18µg 6µg 3%
Vitamin E 0.26mg 2%
Vitamin D 22IU 6IU 2%
Vitamin K 2.5µg 1.6µg 1%
Monounsaturated fat 8.751g 9.171g 1%
Protein 24.48g 24.85g 1%
Magnesium 27mg 23mg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Manganese 0.011mg 0%
Polyunsaturated fat 0.899g 0.896g 0%
Tryptophan 0.315mg 0.278mg 0%
Threonine 0.871mg 1.171mg 0%
Isoleucine 1.519mg 1.157mg 0%
Leucine 2.344mg 2.142mg 0%
Lysine 2.037mg 2.38mg 0%
Methionine 0.641mg 0.672mg 0%
Phenylalanine 1.289mg 0.997mg 0%
Valine 1.635mg 1.242mg 0%
Histidine 0.859mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Steak
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
45%
Steak
Minerals Daily Need Coverage Score
72%
Monterey Jack
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 542mg)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 10.623g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Steak
Steak is cheaper (difference - $1.6)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack 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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.