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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 RAE.
  • 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

Monterey Jack vs Swiss cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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.
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% 46% 5.2% 18% 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% 63% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 E Vitamin E +130.8%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B12Vitamin B12 +268.7%
~equal in Vitamin C ~0mg
~equal in Choline ~15.5mg

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
27% 31% 38% 3%
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
66% 30% 3%
Saturated Fat: Sat. Fat 19.066 g
Monounsaturated Fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
66% 29% 5%
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.
Monterey Jack Swiss cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Swiss cheese Opinion
Calories 373kcal 393kcal Swiss cheese
Protein 24.48g 26.96g Swiss cheese
Fats 30.28g 30.99g Swiss cheese
Net carbs 0.68g 1.44g Swiss cheese
Carbs 0.68g 1.44g Swiss cheese
Cholesterol 89mg 93mg Monterey Jack
Vitamin D 22IU 0IU Monterey Jack
Magnesium 27mg 33mg Swiss cheese
Calcium 746mg 890mg Swiss cheese
Potassium 81mg 72mg Monterey Jack
Iron 0.72mg 0.13mg Monterey Jack
Sugar 0.5g 0g Swiss cheese
Copper 0.032mg 0.047mg Swiss cheese
Zinc 3mg 4.37mg Swiss cheese
Phosphorus 444mg 574mg Swiss cheese
Sodium 600mg 187mg Swiss cheese
Vitamin A 769IU 1047IU Swiss cheese
Vitamin A RAE 198µg 288µg Swiss cheese
Vitamin E 0.26mg 0.6mg Swiss cheese
Vitamin D 0.6µg 0µg Monterey Jack
Manganese 0.011mg 0.026mg Swiss cheese
Selenium 14.5µg 30µg Swiss cheese
Vitamin B1 0.015mg 0.011mg Monterey Jack
Vitamin B2 0.39mg 0.302mg Monterey Jack
Vitamin B3 0.093mg 0.064mg Monterey Jack
Vitamin B5 0.21mg 0.353mg Swiss cheese
Vitamin B6 0.079mg 0.071mg Monterey Jack
Vitamin B12 0.83µg 3.06µg Swiss cheese
Vitamin K 2.5µg 1.4µg Monterey Jack
Folate 18µg 10µg Monterey Jack
Trans Fat 0.987g Monterey Jack
Choline 15.4mg 15.5mg Swiss cheese
Saturated Fat 19.066g 18.227g Swiss cheese
Monounsaturated Fat 8.751g 8.046g Monterey Jack
Polyunsaturated fat 0.899g 1.341g Swiss cheese
Tryptophan 0.315mg 0.401mg Swiss cheese
Threonine 0.871mg 1.038mg Swiss cheese
Isoleucine 1.519mg 1.537mg Swiss cheese
Leucine 2.344mg 2.959mg Swiss cheese
Lysine 2.037mg 2.585mg Swiss cheese
Methionine 0.641mg 0.784mg Swiss cheese
Phenylalanine 1.289mg 1.662mg Swiss cheese
Valine 1.635mg 2.139mg Swiss cheese
Histidine 0.859mg 1.065mg Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - DPA 0g 0.018g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Monterey Jack
45%
Swiss cheese
Minerals Daily Need Coverage Score
72%
Monterey Jack
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 413mg)
Which food is lower in Saturated Fat?
Swiss cheese
Swiss cheese is lower in Saturated Fat (difference - 0.839g)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $0.4)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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
  2. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.