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  6. Liver vs. Monterey Jack

Liver vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between liver and monterey Jack?

  • Liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and copper, yet monterey Jack is richer in calcium.
  • Liver's daily need coverage for vitamin B12 is 743% higher.
  • Liver has 25 times more iron than monterey Jack. Liver has 17.92mg of iron, while monterey Jack has 0.72mg.
  • Monterey Jack contains less cholesterol.
  • Liver has a lower glycemic index than monterey Jack.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Cheese, monterey types in this comparison.

Infographic

Liver vs Monterey Jack infographic
Infographic link

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.
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 PotassiumPotassium +85.2%
Contains more IronIron +2388.9%
Contains more CopperCopper +1881.3%
Contains more ZincZinc +124%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +2627.3%
Contains more SeleniumSelenium +365.5%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +7360%
Contains more PhosphorusPhosphorus +84.2%

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.
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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 AVitamin A +2629.8%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +463.1%
Contains more Vitamin B3Vitamin B3 +8969.9%
Contains more Vitamin B5Vitamin B5 +2173.3%
Contains more Vitamin B6Vitamin B6 +621.5%
Contains more Vitamin B12Vitamin B12 +2149.4%
Contains more FolateFolate +805.6%

All nutrients comparison - raw data values

Nutrient Liver Monterey Jack DV% diff.
Vitamin B12 18.67µg 0.83µg 743%
Vitamin A 5405µg 198µg 579%
Iron 17.92mg 0.72mg 215%
Vitamin B2 2.196mg 0.39mg 139%
Selenium 67.5µg 14.5µg 96%
Vitamin B5 4.774mg 0.21mg 91%
Cholesterol 355mg 89mg 89%
Saturated fat 1.41g 19.066g 80%
Calcium 10mg 746mg 74%
Copper 0.634mg 0.032mg 67%
Vitamin B3 8.435mg 0.093mg 52%
Fats 4.4g 30.28g 40%
Vitamin B6 0.57mg 0.079mg 38%
Folate 163µg 18µg 36%
Zinc 6.72mg 3mg 34%
Phosphorus 241mg 444mg 29%
Vitamin C 23.6mg 0mg 26%
Sodium 49mg 600mg 24%
Vitamin B1 0.258mg 0.015mg 20%
Monounsaturated fat 0.63g 8.751g 20%
Manganese 0.3mg 0.011mg 13%
Calories 165kcal 373kcal 10%
Protein 26.02g 24.48g 3%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Magnesium 14mg 27mg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Potassium 150mg 81mg 2%
Vitamin K 2.5µg 2%
Polyunsaturated fat 1.05g 0.899g 1%
Carbs 3.76g 0.68g 1%
Net carbs 3.76g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.366mg 0.315mg 0%
Threonine 1.107mg 0.871mg 0%
Isoleucine 1.32mg 1.519mg 0%
Leucine 2.319mg 2.344mg 0%
Lysine 2.007mg 2.037mg 0%
Methionine 0.645mg 0.641mg 0%
Phenylalanine 1.274mg 1.289mg 0%
Valine 1.607mg 1.635mg 0%
Histidine 0.708mg 0.859mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +452.9%
Contains more WaterWater +56.8%
Contains more FatsFats +588.2%
Contains more OtherOther +136.7%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 Poly. FatPolyunsaturated fat +16.8%
Contains more Mono. FatMonounsaturated fat +1289%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.