Monterey Jack vs. Swiss cheese — In-Depth Nutrition Comparison
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A recap on differences between Monterey Jack and Swiss cheese
- Monterey Jack has more Iron, and Vitamin B2, however, Swiss cheese is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Zinc, and Vitamin A.
- Swiss cheese covers your daily Vitamin B12 needs 93% more than Monterey Jack.
- Swiss cheese contains 6 times less Iron than Monterey Jack. Monterey Jack contains 0.72mg of Iron, while Swiss cheese contains 0.13mg.
- Swiss cheese has less Sodium.
Food varieties used in this article are Cheese, monterey and Cheese, swiss.
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.
| Contains more PotassiumPotassium | +12.5% |
| Contains more IronIron | +453.8% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +19.3% |
| Contains more CopperCopper | +46.9% |
| Contains more ZincZinc | +45.7% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains less SodiumSodium | -68.8% |
| Contains more ManganeseManganese | +136.4% |
| Contains more SeleniumSelenium | +106.9% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +36.4% |
| Contains more Vitamin B2Vitamin B2 | +29.1% |
| Contains more Vitamin B3Vitamin B3 | +45.3% |
| Contains more Vitamin B6Vitamin B6 | +11.3% |
| Contains more Vitamin KVitamin K | +78.6% |
| Contains more FolateFolate | +80% |
| Contains more Vitamin AVitamin A | +36.2% |
| Contains more Vitamin EVitamin E | +130.8% |
| Contains more Vitamin B5Vitamin B5 | +68.1% |
| Contains more Vitamin B12Vitamin B12 | +268.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
| Contains more OtherOther | +19.1% |
| Contains more ProteinProtein | +10.1% |
| Contains more CarbsCarbs | +111.8% |
~equal in
Fats
~30.99g
~equal in
Water
~37.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
19.066 g
Monounsaturated Fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
Saturated Fat:
Sat. Fat
18.227 g
Monounsaturated Fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 g
| Contains more Poly. FatPolyunsaturated fat | +49.2% |
~equal in
Saturated Fat
~18.227g
~equal in
Monounsaturated Fat
~8.046g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 373kcal | 393kcal |
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| Protein | 24.48g | 26.96g |
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| Fats | 30.28g | 30.99g |
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| Net carbs | 0.68g | 1.44g |
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| Carbs | 0.68g | 1.44g |
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| Cholesterol | 89mg | 93mg |
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| Vitamin D | 22IU | 0IU |
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| Magnesium | 27mg | 33mg |
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| Calcium | 746mg | 890mg |
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| Potassium | 81mg | 72mg |
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| Iron | 0.72mg | 0.13mg |
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| Sugar | 0.5g | 0g |
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| Copper | 0.032mg | 0.047mg |
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| Zinc | 3mg | 4.37mg |
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| Phosphorus | 444mg | 574mg |
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| Sodium | 600mg | 187mg |
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| Vitamin A | 769IU | 1047IU |
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| Vitamin A | 198µg | 288µg |
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| Vitamin E | 0.26mg | 0.6mg |
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| Vitamin D | 0.6µg | 0µg |
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| Manganese | 0.011mg | 0.026mg |
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| Selenium | 14.5µg | 30µg |
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| Vitamin B1 | 0.015mg | 0.011mg |
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| Vitamin B2 | 0.39mg | 0.302mg |
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| Vitamin B3 | 0.093mg | 0.064mg |
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| Vitamin B5 | 0.21mg | 0.353mg |
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| Vitamin B6 | 0.079mg | 0.071mg |
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| Vitamin B12 | 0.83µg | 3.06µg |
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| Vitamin K | 2.5µg | 1.4µg |
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| Folate | 18µg | 10µg |
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| Trans Fat | 0.987g |
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| Choline | 15.4mg | 15.5mg |
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| Saturated Fat | 19.066g | 18.227g |
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| Monounsaturated Fat | 8.751g | 8.046g |
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| Polyunsaturated fat | 0.899g | 1.341g |
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| Tryptophan | 0.315mg | 0.401mg |
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| Threonine | 0.871mg | 1.038mg |
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| Isoleucine | 1.519mg | 1.537mg |
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| Leucine | 2.344mg | 2.959mg |
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| Lysine | 2.037mg | 2.585mg |
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| Methionine | 0.641mg | 0.784mg |
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| Phenylalanine | 1.289mg | 1.662mg |
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| Valine | 1.635mg | 2.139mg |
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| Histidine | 0.859mg | 1.065mg |
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| Omega-3 - ALA | 0.125g |
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| Omega-3 - DPA | 0g | 0.018g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.032g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 0.734g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
25%
45%
Minerals Daily Need Coverage Score
72%
87%
Comparison summary
Which food is lower in Sugar?
Swiss cheese is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swiss cheese contains less Sodium (difference - 413mg)
Which food is lower in Saturated Fat?
Swiss cheese is lower in Saturated Fat (difference - 0.839g)
Which food is cheaper?
Swiss cheese is cheaper (difference - $0.4)
Which food is richer in minerals?
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Monterey Jack is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
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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.