Parmesan vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between parmesan and monterey Jack?

Parmesan is richer than monterey Jack in selenium, phosphorus, vitamin B12, zinc, calcium, protein, and vitamin A.
Parmesan's daily need coverage for sodium is 52% more.
Parmesan has 20 times more carbs than monterey Jack. While parmesan has 13.91g of carbs, monterey Jack has only 0.68g.
The amount of sodium in monterey Jack is lower.

We used Cheese, parmesan, grated and Cheese, monterey types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Parmesan

Monterey Jack

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Parmesan

Monterey Jack

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%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.39mg

~equal in Vitamin B6 ~0.079mg

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%
Calcium	853mg	746mg	11%
Zinc	4.2mg	3mg	11%
Protein	28.42g	24.48g	8%
Vitamin A	262µg	198µg	7%
Omega-3 (ALA)	0.102g		6%
Vitamin B5	0.45mg	0.21mg	5%
Omega-6 (Linoleic acid)	0.87g		5%
Fats	27.84g	30.28g	4%
Carbs	13.91g	0.68g	4%
Monounsaturated fat	7.13g	8.751g	4%
Potassium	180mg	81mg	3%
Iron	0.49mg	0.72mg	3%
Manganese	0.071mg	0.011mg	3%
Folate	6µg	18µg	3%
Polyunsaturated fat	1.386g	0.899g	3%
Calories	420kcal	373kcal	2%
Magnesium	34mg	27mg	2%
Vitamin E	0.53mg	0.26mg	2%
Vitamin B2	0.358mg	0.39mg	2%
Cholesterol	86mg	89mg	1%
Vitamin D	0.5µg	0.6µg	1%
Copper	0.04mg	0.032mg	1%
Vitamin B1	0.026mg	0.015mg	1%
Vitamin K	1.7µg	2.5µg	1%
Protein per 100 calories	6.8g	6.6g	N/A
Calories per 10 g protein	148kcal	152kcal	N/A
Weight per 100 calories	24g	27g	N/A
Unsaturated / Saturated Fat ratio	0.55	0.51	N/A
Net carbs	13.91g	0.68g	N/A
Vitamin D*	21 IU	22 IU	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 (DPA)	0.015g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.002g		N/A
Omega-6 (Gamma-linolenic acid)	0.002g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.026g		N/A
Omega-6 (Eicosadienoic acid)	0.006g		N/A