Parmesan vs. Monterey Jack — In-Depth Nutrition Comparison
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What are the differences between parmesan and monterey Jack?
- Parmesan is higher in selenium, phosphorus, vitamin B12, zinc, and calcium, yet monterey Jack is higher in monounsaturated fat.
- Parmesan's daily need coverage for sodium is 52% more.
- Parmesan has 2 times more selenium than monterey Jack. While parmesan has 34.4µg of selenium, monterey Jack has only 14.5µg.
- The amount of sodium in monterey Jack is lower.
We used Cheese, parmesan, grated and Cheese, monterey types in this article.
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.
| Contains more MagnesiumMagnesium | +25.9% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +122.2% |
| Contains more CopperCopper | +25% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +41.2% |
| Contains more ManganeseManganese | +545.5% |
| Contains more SeleniumSelenium | +137.2% |
| Contains more IronIron | +46.9% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin AVitamin A | +32.3% |
| Contains more Vitamin EVitamin E | +103.8% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B5Vitamin B5 | +114.3% |
| Contains more Vitamin B12Vitamin B12 | +68.7% |
| Contains more Vitamin DVitamin D | +20% |
| Contains more Vitamin B3Vitamin B3 | +16.3% |
| Contains more Vitamin KVitamin K | +47.1% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.42 g
Fats:
27.84 g
Carbs:
13.91 g
Water:
22.65 g
Other:
7.18 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more ProteinProtein | +16.1% |
| Contains more CarbsCarbs | +1945.6% |
| Contains more OtherOther | +102.3% |
| Contains more WaterWater | +81.1% |
~equal in
Fats
~30.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
15.371 g
Monounsaturated fat:
Mono. Fat
7.13 g
Polyunsaturated fat:
Poly. Fat
1.386 g
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 | -19.4% |
| Contains more Poly. FatPolyunsaturated fat | +54.2% |
| Contains more Mono. FatMonounsaturated fat | +22.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1804mg | 600mg | 52% |
| Selenium | 34.4µg | 14.5µg | 36% |
| Phosphorus | 627mg | 444mg | 26% |
| Vitamin B12 | 1.4µg | 0.83µg | 24% |
| Saturated fat | 15.371g | 19.066g | 17% |
| Zinc | 4.2mg | 3mg | 11% |
| Calcium | 853mg | 746mg | 11% |
| Protein | 28.42g | 24.48g | 8% |
| Vitamin A | 262µg | 198µg | 7% |
| Vitamin B5 | 0.45mg | 0.21mg | 5% |
| Monounsaturated fat | 7.13g | 8.751g | 4% |
| Fats | 27.84g | 30.28g | 4% |
| Carbs | 13.91g | 0.68g | 4% |
| Iron | 0.49mg | 0.72mg | 3% |
| Potassium | 180mg | 81mg | 3% |
| Polyunsaturated fat | 1.386g | 0.899g | 3% |
| Folate | 6µg | 18µg | 3% |
| Manganese | 0.071mg | 0.011mg | 3% |
| Calories | 420kcal | 373kcal | 2% |
| Magnesium | 34mg | 27mg | 2% |
| Vitamin E | 0.53mg | 0.26mg | 2% |
| Vitamin B2 | 0.358mg | 0.39mg | 2% |
| Vitamin K | 1.7µg | 2.5µg | 1% |
| Vitamin B1 | 0.026mg | 0.015mg | 1% |
| Copper | 0.04mg | 0.032mg | 1% |
| Cholesterol | 86mg | 89mg | 1% |
| Vitamin D | 0.5µg | 0.6µg | 1% |
| Net carbs | 13.91g | 0.68g | N/A |
| Vitamin D | 21IU | 22IU | 0% |
| Sugar | 0.07g | 0.5g | N/A |
| Vitamin B3 | 0.08mg | 0.093mg | 0% |
| Vitamin B6 | 0.081mg | 0.079mg | 0% |
| Trans fat | 0.876g | N/A | |
| Choline | 14.1mg | 15.4mg | 0% |
| Tryptophan | 0.383mg | 0.315mg | 0% |
| Threonine | 1.075mg | 0.871mg | 0% |
| Isoleucine | 1.455mg | 1.519mg | 0% |
| Leucine | 2.747mg | 2.344mg | 0% |
| Lysine | 2.201mg | 2.037mg | 0% |
| Methionine | 0.751mg | 0.641mg | 0% |
| Phenylalanine | 1.538mg | 1.289mg | 0% |
| Valine | 1.865mg | 1.635mg | 0% |
| Histidine | 0.806mg | 0.859mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0.015g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
26%
Minerals Daily Need Coverage Score
114%
72%
Comparison summary
Which food is lower in Cholesterol?
Parmesan is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Parmesan is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated fat?
Parmesan is lower in Saturated fat (difference - 3.695g)
Which food is lower in glycemic index?
Parmesan is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmesan is cheaper (difference - $4)
Which food is richer in minerals?
Parmesan is relatively richer in minerals
Which food contains less Sodium?
Monterey Jack contains less Sodium (difference - 1204mg)
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.