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Monterey Jack vs. Wafer — In-Depth Nutrition Comparison

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Important differences between monterey Jack and wafer

  • Monterey Jack has more calcium, phosphorus, vitamin B12, and zinc; however, wafer has more copper, iron, manganese, and vitamin B3.
  • Monterey Jack's daily need coverage for saturated fat is 74% more.
  • Monterey Jack has 45 times more cholesterol than wafer. Monterey Jack has 89mg of cholesterol, while wafer has 2mg.
  • Wafer has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Cheese, monterey and Cookies, chocolate wafers.

Infographic

Monterey Jack vs Wafer 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%
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +2306.5%
Contains more ZincZinc +175.2%
Contains more PhosphorusPhosphorus +236.4%
Contains more SeleniumSelenium +154.4%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +456.9%
Contains more CopperCopper +1346.9%
Contains more ManganeseManganese +6227.3%
~equal in Sodium ~580mg

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%
Wafer
5
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin B12Vitamin B12 +822.2%
Contains more Vitamin EVitamin E +176.9%
Contains more Vitamin B1Vitamin B1 +1253.3%
Contains more Vitamin B3Vitamin B3 +2973.1%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more FolateFolate +161.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.4µg
~equal in Choline ~14.3mg

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
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +270.9%
Contains more FatsFats +113.2%
Contains more WaterWater +811.3%
Contains more OtherOther +77.5%
Contains more CarbsCarbs +10591.2%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains more Mono. FatMonounsaturated fat +79.9%
Contains less Sat. FatSaturated fat -77.8%
Contains more Poly. FatPolyunsaturated fat +362%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Wafer DV% diff.
Calcium 746mg 31mg 72%
Saturated fat 19.066g 4.241g 67%
Copper 0.032mg 0.463mg 48%
Phosphorus 444mg 132mg 45%
Iron 0.72mg 4.01mg 41%
Protein 24.48g 6.6g 36%
Vitamin B12 0.83µg 0.09µg 31%
Manganese 0.011mg 0.696mg 30%
Cholesterol 89mg 2mg 29%
Fats 30.28g 14.2g 25%
Carbs 0.68g 72.7g 24%
Polyunsaturated fat 0.899g 4.153g 22%
Vitamin A 198µg 3µg 22%
Vitamin B3 0.093mg 2.858mg 17%
Zinc 3mg 1.09mg 17%
Vitamin B1 0.015mg 0.203mg 16%
Selenium 14.5µg 5.7µg 16%
Fiber 0g 3.4g 14%
Monounsaturated fat 8.751g 4.865g 10%
Vitamin B2 0.39mg 0.266mg 10%
Folate 18µg 47µg 7%
Magnesium 27mg 53mg 6%
Potassium 81mg 210mg 4%
Caffeine 0mg 10mg 3%
Calories 373kcal 433kcal 3%
Vitamin B5 0.21mg 0.381mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.26mg 0.72mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B6 0.079mg 0.051mg 2%
Sodium 600mg 580mg 1%
Net carbs 0.68g 69.3g N/A
Sugar 0.5g 37.43g N/A
Vitamin K 2.5µg 2.4µg 0%
Choline 15.4mg 14.3mg 0%
Tryptophan 0.315mg 0.096mg 0%
Threonine 0.871mg 0.22mg 0%
Isoleucine 1.519mg 0.261mg 0%
Leucine 2.344mg 0.447mg 0%
Lysine 2.037mg 0.281mg 0%
Methionine 0.641mg 0.105mg 0%
Phenylalanine 1.289mg 0.308mg 0%
Valine 1.635mg 0.323mg 0%
Histidine 0.859mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
72%
Monterey Jack
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 14.825g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 36.93g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 34)
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.
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.