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

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A recap on the differences between Swiss cheese and monterey Jack

Swiss cheese has more vitamin B12, selenium, phosphorus, calcium, zinc, vitamin A, and protein; 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 sodium.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Swiss cheese

Monterey Jack

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Swiss cheese

Monterey Jack

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

All nutrients comparison - raw data values

Nutrient			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%
Omega-3 (ALA)	0.125g		8%
Iron	0.13mg	0.72mg	7%
Vitamin B2	0.302mg	0.39mg	7%
Protein	26.96g	24.48g	5%
Saturated fat	18.227g	19.066g	4%
Omega-6 (Linoleic acid)	0.734g		4%
Vitamin D*	0 IU	22 IU	3%
Vitamin D	0µg	0.6µg	3%
Vitamin B5	0.353mg	0.21mg	3%
Polyunsaturated fat	1.341g	0.899g	3%
Copper	0.047mg	0.032mg	2%
Vitamin E	0.6mg	0.26mg	2%
Folate	10µg	18µg	2%
Monounsaturated fat	8.046g	8.751g	2%
Calories	393kcal	373kcal	1%
Fats	30.99g	30.28g	1%
Cholesterol	93mg	89mg	1%
Magnesium	33mg	27mg	1%
Manganese	0.026mg	0.011mg	1%
Vitamin B6	0.071mg	0.079mg	1%
Vitamin K	1.4µg	2.5µg	1%
Protein per 100 calories	6.9g	6.6g	N/A
Calories per 10 g protein	146kcal	152kcal	N/A
Weight per 100 calories	25g	27g	N/A
Unsaturated / Saturated Fat ratio	0.52	0.51	N/A
Net carbs	1.44g	0.68g	N/A
Carbs	1.44g	0.68g	0%
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 (DPA)	0.018g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.003g		N/A
Omega-6 (Gamma-linolenic acid)	0.002g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.032g		N/A
Omega-6 (Eicosadienoic acid)	0.007g		N/A