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  6. Swiss cheese vs. Monterey Jack

Swiss cheese vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and monterey Jack

  • Swiss cheese has more vitamin B12, selenium, phosphorus, calcium, zinc, and vitamin A; however, monterey Jack is higher in iron and vitamin B2.
  • Swiss cheese covers your daily vitamin B12 needs 93% more than monterey Jack.
  • Monterey Jack contains 2 times less selenium than Swiss cheese. Swiss cheese contains 30µg of selenium, while monterey Jack contains 14.5µg.
  • Swiss cheese has less saturated fat.

Food varieties used in this article are Cheese, swiss and Cheese, monterey.

Infographic

Swiss cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +19.3%
Contains more CopperCopper +46.9%
Contains more ZincZinc +45.7%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +106.9%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +453.8%

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.
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin AVitamin A +45.5%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B12Vitamin B12 +268.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin B6Vitamin B6 +11.3%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Monterey Jack DV% diff.
Vitamin B12 3.06µg 0.83µg 93%
Selenium 30µg 14.5µg 28%
Phosphorus 574mg 444mg 19%
Sodium 187mg 600mg 18%
Calcium 890mg 746mg 14%
Zinc 4.37mg 3mg 12%
Vitamin A 288µg 198µg 10%
Vitamin B2 0.302mg 0.39mg 7%
Iron 0.13mg 0.72mg 7%
Protein 26.96g 24.48g 5%
Saturated fat 18.227g 19.066g 4%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 1.341g 0.899g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.353mg 0.21mg 3%
Copper 0.047mg 0.032mg 2%
Folate 10µg 18µg 2%
Monounsaturated fat 8.046g 8.751g 2%
Vitamin E 0.6mg 0.26mg 2%
Vitamin K 1.4µg 2.5µg 1%
Calories 393kcal 373kcal 1%
Vitamin B6 0.071mg 0.079mg 1%
Manganese 0.026mg 0.011mg 1%
Magnesium 33mg 27mg 1%
Cholesterol 93mg 89mg 1%
Fats 30.99g 30.28g 1%
Carbs 1.44g 0.68g 0%
Net carbs 1.44g 0.68g N/A
Potassium 72mg 81mg 0%
Sugar 0g 0.5g N/A
Vitamin B1 0.011mg 0.015mg 0%
Vitamin B3 0.064mg 0.093mg 0%
Trans fat 0.987g N/A
Choline 15.5mg 15.4mg 0%
Tryptophan 0.401mg 0.315mg 0%
Threonine 1.038mg 0.871mg 0%
Isoleucine 1.537mg 1.519mg 0%
Leucine 2.959mg 2.344mg 0%
Lysine 2.585mg 2.037mg 0%
Methionine 0.784mg 0.641mg 0%
Phenylalanine 1.662mg 1.289mg 0%
Valine 2.139mg 1.635mg 0%
Histidine 1.065mg 0.859mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +111.8%
Contains more OtherOther +19.1%
~equal in Protein ~24.48g
~equal in Fats ~30.28g
~equal in Water ~41.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 more Poly. FatPolyunsaturated fat +49.2%
~equal in Saturated fat ~19.066g
~equal in Monounsaturated fat ~8.751g

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.