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Monterey Jack vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between monterey Jack and zucchini

  • Monterey Jack has more calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2; however, zucchini has more vitamin C.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • Zucchini is lower in cholesterol.
  • Monterey Jack has a higher glycemic index than zucchini.

The food varieties used in the comparison are Cheese, monterey and Squash, summer, zucchini, includes skin, raw.

Infographic

Monterey Jack vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +4562.5%
Contains more IronIron +94.6%
Contains more ZincZinc +837.5%
Contains more PhosphorusPhosphorus +1068.4%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +222.2%
Contains more CopperCopper +65.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1509.1%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +1880%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +314.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +384.9%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +33.3%
~equal in Vitamin B5 ~0.204mg

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1923.1%
Contains more FatsFats +9362.5%
Contains more OtherOther +522.8%
Contains more CarbsCarbs +357.4%
Contains more WaterWater +131.1%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +79454.5%
Contains more Poly. FatPolyunsaturated fat +887.9%
Contains less Sat. FatSaturated fat -99.6%

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 Zucchini
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 Zucchini DV% diff.
Saturated fat 19.066g 0.084g 86%
Calcium 746mg 16mg 73%
Phosphorus 444mg 38mg 58%
Protein 24.48g 1.21g 47%
Fats 30.28g 0.32g 46%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.2µg 26%
Sodium 600mg 8mg 26%
Zinc 3mg 0.32mg 24%
Vitamin B2 0.39mg 0.094mg 23%
Monounsaturated fat 8.751g 0.011g 22%
Vitamin A 198µg 10µg 21%
Vitamin C 0mg 17.9mg 20%
Calories 373kcal 17kcal 18%
Manganese 0.011mg 0.177mg 7%
Vitamin B6 0.079mg 0.163mg 6%
Polyunsaturated fat 0.899g 0.091g 5%
Potassium 81mg 261mg 5%
Fiber 0g 1g 4%
Iron 0.72mg 0.37mg 4%
Vitamin B1 0.015mg 0.045mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.032mg 0.053mg 2%
Vitamin B3 0.093mg 0.451mg 2%
Fructose 1.38g 2%
Magnesium 27mg 18mg 2%
Vitamin K 2.5µg 4.3µg 2%
Folate 18µg 24µg 2%
Carbs 0.68g 3.11g 1%
Vitamin E 0.26mg 0.12mg 1%
Choline 15.4mg 9.5mg 1%
Net carbs 0.68g 2.11g N/A
Sugar 0.5g 2.5g N/A
Vitamin B5 0.21mg 0.204mg 0%
Tryptophan 0.315mg 0.01mg 0%
Threonine 0.871mg 0.029mg 0%
Isoleucine 1.519mg 0.044mg 0%
Leucine 2.344mg 0.071mg 0%
Lysine 2.037mg 0.067mg 0%
Methionine 0.641mg 0.018mg 0%
Phenylalanine 1.289mg 0.043mg 0%
Valine 1.635mg 0.054mg 0%
Histidine 0.859mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
72%
Monterey Jack
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 592mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 18.982g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 12)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.6)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 2g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.