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Provolone vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between Provolone and Monterey Jack

  • Provolone has more Vitamin B12, Phosphorus, and Vitamin B5, however, Monterey Jack is richer in Vitamin B2, and Monounsaturated Fat.
  • Provolone covers your daily Vitamin B12 needs 26% more than Monterey Jack.
  • Monterey Jack has 2 times less Vitamin B5 than Provolone. Provolone has 0.476mg of Vitamin B5, while Monterey Jack has 0.21mg.
  • Monterey Jack contains less Sodium.

Specific food types used in this comparison are Cheese, provolone and Cheese, monterey.

Infographic

Provolone 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.
Contains more Phosphorus +11.7%
Contains more Potassium +70.4%
Contains more Iron +38.5%
Contains less Sodium -31.5%
Contains more Copper +23.1%
Equal in Calcium - 746
Equal in Magnesium - 27
Equal in Zinc - 3
Equal in Manganese - 0.011
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Contains more Phosphorus +11.7%
Contains more Potassium +70.4%
Contains more Iron +38.5%
Contains less Sodium -31.5%
Contains more Copper +23.1%
Equal in Calcium - 746
Equal in Magnesium - 27
Equal in Zinc - 3
Equal in Manganese - 0.011
Equal in Selenium - 14.5

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 A +14.4%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B5 +126.7%
Contains more Vitamin B12 +75.9%
Contains more Vitamin E +13%
Contains more Vitamin D +20%
Contains more Vitamin B2 +21.5%
Contains more Folate +80%
Contains more Vitamin K +13.6%
Equal in Vitamin B6 - 0.079
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Contains more Vitamin A +14.4%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B5 +126.7%
Contains more Vitamin B12 +75.9%
Contains more Vitamin E +13%
Contains more Vitamin D +20%
Contains more Vitamin B2 +21.5%
Contains more Folate +80%
Contains more Vitamin K +13.6%
Equal in Vitamin B6 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +214.7%
Contains more Other +32.7%
Contains more Fats +13.7%
Equal in Protein - 24.48
Equal in Water - 41.01
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 Carbs +214.7%
Contains more Other +32.7%
Contains more Fats +13.7%
Equal in Protein - 24.48
Equal in Water - 41.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +18.4%
Contains more Polyunsaturated fat +16.9%
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +18.4%
Contains more Polyunsaturated fat +16.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Monterey Jack Opinion
Net carbs 2.14g 0.68g Provolone
Protein 25.58g 24.48g Provolone
Fats 26.62g 30.28g Monterey Jack
Carbs 2.14g 0.68g Provolone
Calories 351kcal 373kcal Monterey Jack
Sugar 0.56g 0.5g Monterey Jack
Calcium 756mg 746mg Provolone
Iron 0.52mg 0.72mg Monterey Jack
Magnesium 28mg 27mg Provolone
Phosphorus 496mg 444mg Provolone
Potassium 138mg 81mg Provolone
Sodium 876mg 600mg Monterey Jack
Zinc 3.23mg 3mg Provolone
Copper 0.026mg 0.032mg Monterey Jack
Manganese 0.01mg 0.011mg Monterey Jack
Selenium 14.5µg 14.5µg
Vitamin A 880IU 769IU Provolone
Vitamin A RAE 236µg 198µg Provolone
Vitamin E 0.23mg 0.26mg Monterey Jack
Vitamin D 20IU 22IU Monterey Jack
Vitamin D 0.5µg 0.6µg Monterey Jack
Vitamin B1 0.019mg 0.015mg Provolone
Vitamin B2 0.321mg 0.39mg Monterey Jack
Vitamin B3 0.156mg 0.093mg Provolone
Vitamin B5 0.476mg 0.21mg Provolone
Vitamin B6 0.073mg 0.079mg Monterey Jack
Folate 10µg 18µg Monterey Jack
Vitamin B12 1.46µg 0.83µg Provolone
Vitamin K 2.2µg 2.5µg Monterey Jack
Tryptophan 0.345mg 0.315mg Provolone
Threonine 0.982mg 0.871mg Provolone
Isoleucine 1.091mg 1.519mg Monterey Jack
Leucine 2.297mg 2.344mg Monterey Jack
Lysine 2.646mg 2.037mg Provolone
Methionine 0.686mg 0.641mg Provolone
Phenylalanine 1.287mg 1.289mg Monterey Jack
Valine 1.64mg 1.635mg Provolone
Histidine 1.115mg 0.859mg Provolone
Cholesterol 69mg 89mg Provolone
Saturated Fat 17.078g 19.066g Provolone
Monounsaturated Fat 7.393g 8.751g Monterey Jack
Polyunsaturated fat 0.769g 0.899g Monterey Jack

Which food is preferable for your diet?

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

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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%
Provolone
27%
Monterey Jack
Minerals Daily Need Coverage Score
78%
Provolone
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Provolone
Provolone is lower in Saturated Fat (difference - 1.988g)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $1.5)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 276mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.