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Potato vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between potatoes and monterey Jack?

  • Potatoes are higher in vitamin C, yet monterey Jack is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • The amount of sodium in potatoes is lower.
  • The glycemic index of monterey Jack is lower.

We used Potatoes, flesh and skin, raw and Cheese, monterey types in this article.

Infographic

Potato 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.
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +424.7%
Contains more IronIron +12.5%
Contains more CopperCopper +243.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1718.2%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +6116.7%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +678.9%
Contains more SeleniumSelenium +3525%

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.
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +1040.9%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +277.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1118.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +20%
Contains more CholineCholine +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +2472.1%
Contains more WaterWater +93.2%
Contains more ProteinProtein +1094.1%
Contains more FatsFats +33544.4%
Contains more OtherOther +217%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.9%
Contains more Mono. FatMonounsaturated fat +437450%
Contains more Poly. FatPolyunsaturated fat +2040.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Monterey Jack DV% diff.
Saturated fat 0.025g 19.066g 87%
Calcium 12mg 746mg 73%
Phosphorus 57mg 444mg 55%
Fats 0.09g 30.28g 46%
Protein 2.05g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.032mg 0.39mg 28%
Selenium 0.4µg 14.5µg 26%
Sodium 6mg 600mg 26%
Zinc 0.3mg 3mg 25%
Vitamin C 19.7mg 0mg 22%
Monounsaturated fat 0.002g 8.751g 22%
Vitamin A 0µg 198µg 22%
Vitamin B6 0.298mg 0.079mg 17%
Calories 77kcal 373kcal 15%
Potassium 425mg 81mg 10%
Copper 0.11mg 0.032mg 9%
Fiber 2.1g 0g 8%
Manganese 0.2mg 0.011mg 8%
Starch 15.29g 6%
Polyunsaturated fat 0.042g 0.899g 6%
Carbs 17.49g 0.68g 6%
Vitamin B1 0.081mg 0.015mg 6%
Vitamin B3 1.061mg 0.093mg 6%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin E 0.01mg 0.26mg 2%
Vitamin B5 0.295mg 0.21mg 2%
Choline 12.1mg 15.4mg 1%
Folate 15µg 18µg 1%
Magnesium 23mg 27mg 1%
Iron 0.81mg 0.72mg 1%
Net carbs 15.39g 0.68g N/A
Sugar 0.82g 0.5g N/A
Vitamin K 2µg 2.5µg 0%
Tryptophan 0.021mg 0.315mg 0%
Threonine 0.067mg 0.871mg 0%
Isoleucine 0.066mg 1.519mg 0%
Leucine 0.098mg 2.344mg 0%
Lysine 0.107mg 2.037mg 0%
Methionine 0.032mg 0.641mg 0%
Phenylalanine 0.081mg 1.289mg 0%
Valine 0.103mg 1.635mg 0%
Histidine 0.035mg 0.859mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
26%
Monterey Jack
Minerals Daily Need Coverage Score
19%
Potato
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 19.041g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.8)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 59)
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.
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.