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Steak vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between steak and monterey Jack

  • Steak has more vitamin B12, vitamin B6, vitamin B3, selenium, zinc, and iron; however, monterey Jack has more calcium and phosphorus.
  • Monterey Jack's daily need coverage for calcium is 73% more.
  • Steak has 55 times more vitamin B3 than monterey Jack. Steak has 5.149mg of vitamin B3, while monterey Jack has 0.093mg.
  • Steak is lower in saturated fat.
  • Monterey Jack has a higher glycemic index than steak.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Cheese, monterey.

Infographic

Steak 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.
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +244.4%
Contains more IronIron +233.3%
Contains more CopperCopper +165.6%
Contains more ZincZinc +111.3%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +119.3%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +6116.7%
Contains more PhosphorusPhosphorus +172.4%

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.
Steak
4
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 B1Vitamin B1 +393.3%
Contains more Vitamin B3Vitamin B3 +5436.6%
Contains more Vitamin B6Vitamin B6 +532.9%
Contains more Vitamin B12Vitamin B12 +165.1%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 WaterWater +35.6%
Contains more FatsFats +59.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +557.4%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 -55.7%
~equal in Monounsaturated fat ~8.751g
~equal in Polyunsaturated fat ~0.899g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Monterey Jack DV% diff.
Calcium 12mg 746mg 73%
Vitamin B12 2.2µg 0.83µg 57%
Saturated fat 8.443g 19.066g 48%
Phosphorus 163mg 444mg 40%
Vitamin B6 0.5mg 0.079mg 32%
Vitamin B3 5.149mg 0.093mg 32%
Selenium 31.8µg 14.5µg 31%
Zinc 6.34mg 3mg 30%
Sodium 58mg 600mg 24%
Vitamin A 7µg 198µg 21%
Iron 2.4mg 0.72mg 21%
Fats 19.02g 30.28g 17%
Vitamin B2 0.301mg 0.39mg 7%
Potassium 279mg 81mg 6%
Copper 0.085mg 0.032mg 6%
Vitamin B1 0.074mg 0.015mg 5%
Calories 271kcal 373kcal 5%
Cholesterol 78mg 89mg 4%
Vitamin B5 0.21mg 4%
Vitamin D 0.1µg 0.6µg 3%
Choline 15.4mg 3%
Folate 6µg 18µg 3%
Vitamin E 0.26mg 2%
Vitamin D 6IU 22IU 2%
Vitamin K 1.6µg 2.5µg 1%
Monounsaturated fat 9.171g 8.751g 1%
Protein 24.85g 24.48g 1%
Magnesium 23mg 27mg 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0g 0.5g N/A
Manganese 0.011mg 0%
Polyunsaturated fat 0.896g 0.899g 0%
Tryptophan 0.278mg 0.315mg 0%
Threonine 1.171mg 0.871mg 0%
Isoleucine 1.157mg 1.519mg 0%
Leucine 2.142mg 2.344mg 0%
Lysine 2.38mg 2.037mg 0%
Methionine 0.672mg 0.641mg 0%
Phenylalanine 0.997mg 1.289mg 0%
Valine 1.242mg 1.635mg 0%
Histidine 0.931mg 0.859mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

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

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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
45%
Steak
26%
Monterey Jack
Minerals Daily Need Coverage Score
59%
Steak
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 542mg)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 10.623g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Steak
Steak is cheaper (difference - $1.6)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
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.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.