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Olive vs. Monterey Jack — In-Depth Nutrition Comparison

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How are olive and monterey Jack different?

  • Olive is richer in iron and copper, while monterey Jack is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Monterey Jack covers your daily need for saturated fat, 88% more than olive.
  • Olive contains 8 times more copper than monterey Jack. Olive contains 0.251mg of copper, while monterey Jack contains 0.032mg.
  • Olive is lower in saturated fat.

Olives, ripe, canned (small-extra large) and Cheese, monterey types were used in this article.

Infographic

Olive vs Monterey Jack 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.
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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%
Contains more IronIron +358.3%
Contains more CopperCopper +684.4%
Contains more ManganeseManganese +81.8%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +747.7%
Contains more PotassiumPotassium +912.5%
Contains more ZincZinc +1263.6%
Contains more PhosphorusPhosphorus +14700%
Contains less SodiumSodium -18.4%
Contains more SeleniumSelenium +1511.1%

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.
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +534.6%
Contains more Vitamin AVitamin A +890%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +151.4%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +777.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +820.6%
Contains more WaterWater +95%
Contains more ProteinProtein +2814.3%
Contains more FatsFats +183.5%
Contains more OtherOther +59.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +10.9%
~equal in Polyunsaturated fat ~0.899g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Monterey Jack
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Monterey Jack DV% diff.
Saturated fat 1.415g 19.066g 80%
Calcium 88mg 746mg 66%
Phosphorus 3mg 444mg 63%
Protein 0.84g 24.48g 47%
Vitamin B12 0µg 0.83µg 35%
Iron 3.3mg 0.72mg 32%
Fats 10.68g 30.28g 30%
Vitamin B2 0mg 0.39mg 30%
Cholesterol 0mg 89mg 30%
Selenium 0.9µg 14.5µg 25%
Zinc 0.22mg 3mg 25%
Copper 0.251mg 0.032mg 24%
Vitamin A 20µg 198µg 20%
Calories 115kcal 373kcal 13%
Fiber 3.2g 0g 13%
Vitamin E 1.65mg 0.26mg 9%
Sodium 735mg 600mg 6%
Folate 0µg 18µg 5%
Magnesium 4mg 27mg 5%
Vitamin B6 0.009mg 0.079mg 5%
Vitamin B5 0.015mg 0.21mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Potassium 8mg 81mg 2%
Monounsaturated fat 7.888g 8.751g 2%
Carbs 6.26g 0.68g 2%
Vitamin C 0.9mg 0mg 1%
Choline 10.3mg 15.4mg 1%
Vitamin K 1.4µg 2.5µg 1%
Vitamin B1 0.003mg 0.015mg 1%
Net carbs 3.06g 0.68g N/A
Sugar 0g 0.5g N/A
Manganese 0.02mg 0.011mg 0%
Vitamin B3 0.037mg 0.093mg 0%
Polyunsaturated fat 0.911g 0.899g 0%
Tryptophan 0.315mg 0%
Threonine 0.026mg 0.871mg 0%
Isoleucine 0.031mg 1.519mg 0%
Leucine 0.05mg 2.344mg 0%
Lysine 0.032mg 2.037mg 0%
Methionine 0.012mg 0.641mg 0%
Phenylalanine 0.029mg 1.289mg 0%
Valine 0.038mg 1.635mg 0%
Histidine 0.023mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Monterey Jack
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
4%
Olive
26%
Monterey Jack
Minerals Daily Need Coverage Score
35%
Olive
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 17.651g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $0.5)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 135mg)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.