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 RAE, 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
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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
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Calcium
+19.3%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+29.3%
Contains
less
Sodium
-68.8%
Contains
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Zinc
+45.7%
Contains
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Copper
+46.9%
Contains
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Manganese
+136.4%
Contains
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Selenium
+106.9%
Contains
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Iron
+453.8%
Contains
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Potassium
+12.5%
Contains
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Calcium
+19.3%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+29.3%
Contains
less
Sodium
-68.8%
Contains
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Zinc
+45.7%
Contains
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Copper
+46.9%
Contains
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Manganese
+136.4%
Contains
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Selenium
+106.9%
Contains
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Iron
+453.8%
Contains
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Potassium
+12.5%
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.
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Contains
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Vitamin A
+36.2%
Contains
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Vitamin E
+130.8%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin B12
+268.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+36.4%
Contains
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Vitamin B2
+29.1%
Contains
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Vitamin B3
+45.3%
Contains
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Vitamin B6
+11.3%
Contains
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Folate
+80%
Contains
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Vitamin K
+78.6%
Contains
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Vitamin A
+36.2%
Contains
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Vitamin E
+130.8%
Contains
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Vitamin B5
+68.1%
Contains
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Vitamin B12
+268.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+36.4%
Contains
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Vitamin B2
+29.1%
Contains
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Vitamin B3
+45.3%
Contains
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Vitamin B6
+11.3%
Contains
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Folate
+80%
Contains
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Vitamin K
+78.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+10.1%
Contains
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Carbs
+111.8%
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Other
+19.1%
Equal in Protein - 24.48
Equal in Fats - 30.28
Equal in Water - 41.01
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Contains
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Protein
+10.1%
Contains
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Carbs
+111.8%
Contains
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Other
+19.1%
Equal in Protein - 24.48
Equal in Fats - 30.28
Equal in Water - 41.01
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+49.2%
Equal in Saturated Fat - 19.066
Equal in Monounsaturated Fat - 8.751
Saturated Fat:
18.227 g
Monounsaturated Fat:
8.046 g
Polyunsaturated fat:
1.341 g
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Contains
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Polyunsaturated fat
+49.2%
Equal in Saturated Fat - 19.066
Equal in Monounsaturated Fat - 8.751
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.44g | 0.68g |
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| Protein | 26.96g | 24.48g |
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| Fats | 30.99g | 30.28g |
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| Carbs | 1.44g | 0.68g |
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| Calories | 393kcal | 373kcal |
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| Sugar | 0g | 0.5g |
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| Calcium | 890mg | 746mg |
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| Iron | 0.13mg | 0.72mg |
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| Magnesium | 33mg | 27mg |
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| Phosphorus | 574mg | 444mg |
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| Potassium | 72mg | 81mg |
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| Sodium | 187mg | 600mg |
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| Zinc | 4.37mg | 3mg |
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| Copper | 0.047mg | 0.032mg |
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| Manganese | 0.026mg | 0.011mg |
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| Selenium | 30µg | 14.5µg |
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| Vitamin A | 1047IU | 769IU |
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| Vitamin A RAE | 288µg | 198µg |
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| Vitamin E | 0.6mg | 0.26mg |
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| Vitamin D | 0IU | 22IU |
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| Vitamin D | 0µg | 0.6µg |
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| Vitamin B1 | 0.011mg | 0.015mg |
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| Vitamin B2 | 0.302mg | 0.39mg |
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| Vitamin B3 | 0.064mg | 0.093mg |
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| Vitamin B5 | 0.353mg | 0.21mg |
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| Vitamin B6 | 0.071mg | 0.079mg |
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| Folate | 10µg | 18µg |
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| Vitamin B12 | 3.06µg | 0.83µg |
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| Vitamin K | 1.4µg | 2.5µg |
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| Tryptophan | 0.401mg | 0.315mg |
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| Threonine | 1.038mg | 0.871mg |
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| Isoleucine | 1.537mg | 1.519mg |
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| Leucine | 2.959mg | 2.344mg |
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| Lysine | 2.585mg | 2.037mg |
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| Methionine | 0.784mg | 0.641mg |
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| Phenylalanine | 1.662mg | 1.289mg |
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| Valine | 2.139mg | 1.635mg |
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| Histidine | 1.065mg | 0.859mg |
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| Cholesterol | 93mg | 89mg |
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| Trans Fat | 0.987g |
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| Saturated Fat | 18.227g | 19.066g |
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| Omega-3 - DPA | 0.018g | 0g |
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| Monounsaturated Fat | 8.046g | 8.751g |
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| Polyunsaturated fat | 1.341g | 0.899g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 0.734g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-3 - ALA | 0.125g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.032g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
48%
27%
Minerals Daily Need Coverage Score
87%
72%
Comparison summary
Which food is lower in Sugar?
Swiss cheese is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swiss cheese contains less Sodium (difference - 413mg)
Which food is lower in Saturated Fat?
Swiss cheese is lower in Saturated Fat (difference - 0.839g)
Which food is cheaper?
Swiss cheese is cheaper (difference - $0.4)
Which food is richer in minerals?
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Monterey Jack is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
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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.