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Monterey Jack vs. Tomato — In-Depth Nutrition Comparison

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The main differences between monterey Jack and tomatoes

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, yet tomatoes are richer in vitamin C.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Tomatoes contain less cholesterol.

Food types used in this article are Cheese, monterey and Tomatoes, red, ripe, raw, year round average.

Infographic

Monterey Jack vs Tomato 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%
Tomato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +7360%
Contains more IronIron +166.7%
Contains more ZincZinc +1664.7%
Contains more PhosphorusPhosphorus +1750%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +192.6%
Contains more CopperCopper +84.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +936.4%

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%
Tomato
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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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +371.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1952.6%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +129.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin B3Vitamin B3 +538.7%
Contains more Vitamin KVitamin K +216%
~equal in Vitamin B6 ~0.08mg

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
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +2681.8%
Contains more FatsFats +15040%
Contains more OtherOther +596.1%
Contains more CarbsCarbs +472.1%
Contains more WaterWater +130.5%

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +28129%
Contains more Poly. FatPolyunsaturated fat +983.1%
Contains less Sat. FatSaturated fat -99.9%

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 Tomato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Tomato DV% diff.
Saturated fat 19.066g 0.028g 87%
Calcium 746mg 10mg 74%
Phosphorus 444mg 24mg 60%
Protein 24.48g 0.88g 47%
Fats 30.28g 0.2g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.39mg 0.019mg 29%
Selenium 14.5µg 0µg 26%
Zinc 3mg 0.17mg 26%
Sodium 600mg 5mg 26%
Monounsaturated fat 8.751g 0.031g 22%
Calories 373kcal 18kcal 18%
Vitamin A 198µg 42µg 17%
Vitamin C 0mg 13.7mg 15%
Iron 0.72mg 0.27mg 6%
Fiber 0g 1.2g 5%
Polyunsaturated fat 0.899g 0.083g 5%
Vitamin K 2.5µg 7.9µg 5%
Potassium 81mg 237mg 5%
Manganese 0.011mg 0.114mg 4%
Magnesium 27mg 11mg 4%
Copper 0.032mg 0.059mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 0.093mg 0.594mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.26mg 0.54mg 2%
Choline 15.4mg 6.7mg 2%
Fructose 1.37g 2%
Vitamin B5 0.21mg 0.089mg 2%
Vitamin B1 0.015mg 0.037mg 2%
Carbs 0.68g 3.89g 1%
Folate 18µg 15µg 1%
Net carbs 0.68g 2.69g N/A
Sugar 0.5g 2.63g N/A
Vitamin B6 0.079mg 0.08mg 0%
Tryptophan 0.315mg 0.006mg 0%
Threonine 0.871mg 0.027mg 0%
Isoleucine 1.519mg 0.018mg 0%
Leucine 2.344mg 0.025mg 0%
Lysine 2.037mg 0.027mg 0%
Methionine 0.641mg 0.006mg 0%
Phenylalanine 1.289mg 0.027mg 0%
Valine 1.635mg 0.018mg 0%
Histidine 0.859mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Tomato
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
12%
Tomato
Minerals Daily Need Coverage Score
72%
Monterey Jack
9%
Tomato

Comparison summary

Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 19.038g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 4)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3.6)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 2.13g)
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
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.