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Monterey Jack vs. Table salt — In-Depth Nutrition Comparison

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Important differences between monterey Jack and table salt

  • Table salt has less calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and vitamin A.
  • Table salt's daily need coverage for sodium is 1659% more.
  • Monterey Jack has a higher glycemic index than table salt.

The food varieties used in the comparison are Cheese, monterey and Salt, table.

Infographic

Monterey Jack vs Table salt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +3008.3%
Contains more PotassiumPotassium +912.5%
Contains more IronIron +118.2%
Contains more ZincZinc +2900%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +14400%
Contains more ManganeseManganese +809.1%
~equal in Copper ~0.03mg

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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20405%
Contains more OtherOther +2711.3%

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 Table salt
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Table salt DV% diff.
Sodium 600mg 38758mg 1659%
Saturated fat 19.066g 0g 87%
Calcium 746mg 24mg 72%
Phosphorus 444mg 0mg 63%
Protein 24.48g 0g 49%
Fats 30.28g 0g 47%
Vitamin B12 0.83µg 0µg 35%
Vitamin B2 0.39mg 0mg 30%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.1µg 26%
Zinc 3mg 0.1mg 26%
Monounsaturated fat 8.751g 0g 22%
Vitamin A 198µg 0µg 22%
Calories 373kcal 0kcal 19%
Magnesium 27mg 1mg 6%
Polyunsaturated fat 0.899g 0g 6%
Vitamin B6 0.079mg 0mg 6%
Iron 0.72mg 0.33mg 5%
Folate 18µg 0µg 5%
Manganese 0.011mg 0.1mg 4%
Vitamin B5 0.21mg 0mg 4%
Choline 15.4mg 0mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 0µg 2%
Potassium 81mg 8mg 2%
Vitamin E 0.26mg 0mg 2%
Vitamin B1 0.015mg 0mg 1%
Vitamin B3 0.093mg 0mg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Copper 0.032mg 0.03mg 0%
Tryptophan 0.315mg 0mg 0%
Threonine 0.871mg 0mg 0%
Isoleucine 1.519mg 0mg 0%
Leucine 2.344mg 0mg 0%
Lysine 2.037mg 0mg 0%
Methionine 0.641mg 0mg 0%
Phenylalanine 1.289mg 0mg 0%
Valine 1.635mg 0mg 0%
Histidine 0.859mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
72%
Monterey Jack
510%
Table salt

Comparison summary

Which food is lower in Cholesterol?
Table salt
Table salt is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 19.066g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 27)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $3.9)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 38158mg)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.