Egg vs. Monterey Jack — In-Depth Nutrition Comparison
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The main differences between eggs and monterey Jack
- Eggs are richer in copper, choline, selenium, and vitamin B5, yet monterey Jack is richer in calcium, phosphorus, fats, and protein.
- Daily need coverage for copper for eggs is 219% higher.
- Eggs contain 19 times more choline than monterey Jack. Eggs contain 293.8mg of choline, while monterey Jack contains 15.4mg.
- Monterey Jack contains less cholesterol.
- Eggs have a lower glycemic index than monterey Jack.
Food types used in this article are Egg, whole, cooked, hard-boiled and Cheese, monterey.
Infographic
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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.
| Contains more PotassiumPotassium | +55.6% |
| Contains more IronIron | +65.3% |
| Contains more CopperCopper | +6150% |
| Contains less SodiumSodium | -79.3% |
| Contains more ManganeseManganese | +136.4% |
| Contains more SeleniumSelenium | +112.4% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +1392% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +158.1% |
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.
| Contains more Vitamin DVitamin D | +266.7% |
| Contains more Vitamin EVitamin E | +296.2% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more Vitamin B2Vitamin B2 | +31.5% |
| Contains more Vitamin B5Vitamin B5 | +565.7% |
| Contains more Vitamin B6Vitamin B6 | +53.2% |
| Contains more Vitamin B12Vitamin B12 | +33.7% |
| Contains more FolateFolate | +144.4% |
| Contains more Vitamin AVitamin A | +32.9% |
| Contains more Vitamin B3Vitamin B3 | +45.3% |
| Contains more Vitamin KVitamin K | +733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.032mg | 219% |
| Cholesterol | 373mg | 89mg | 95% |
| Saturated fat | 3.267g | 19.066g | 72% |
| Calcium | 50mg | 746mg | 70% |
| Choline | 293.8mg | 15.4mg | 51% |
| Phosphorus | 172mg | 444mg | 39% |
| Fats | 10.61g | 30.28g | 30% |
| Selenium | 30.8µg | 14.5µg | 30% |
| Protein | 12.58g | 24.48g | 24% |
| Vitamin B5 | 1.398mg | 0.21mg | 24% |
| Sodium | 124mg | 600mg | 21% |
| Zinc | 1.05mg | 3mg | 18% |
| Vitamin B12 | 1.11µg | 0.83µg | 12% |
| Monounsaturated fat | 4.077g | 8.751g | 12% |
| Calories | 155kcal | 373kcal | 11% |
| Vitamin B2 | 0.513mg | 0.39mg | 9% |
| Vitamin D* | 87 IU | 22 IU | 8% |
| Vitamin D | 2.2µg | 0.6µg | 8% |
| Folate | 44µg | 18µg | 7% |
| Iron | 1.19mg | 0.72mg | 6% |
| Vitamin A | 149µg | 198µg | 5% |
| Vitamin E | 1.03mg | 0.26mg | 5% |
| Magnesium | 10mg | 27mg | 4% |
| Vitamin B1 | 0.066mg | 0.015mg | 4% |
| Vitamin B6 | 0.121mg | 0.079mg | 3% |
| Polyunsaturated fat | 1.414g | 0.899g | 3% |
| Vitamin K | 0.3µg | 2.5µg | 2% |
| Potassium | 126mg | 81mg | 1% |
| Manganese | 0.026mg | 0.011mg | 1% |
| Protein per 100 calories | 8.1g | 6.6g | N/A |
| Calories per 10 g protein | 123kcal | 152kcal | N/A |
| Weight per 100 calories | 65g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 0.51 | N/A |
| Net carbs | 1.12g | 0.68g | N/A |
| Carbs | 1.12g | 0.68g | 0% |
| Sugar | 1.12g | 0.5g | N/A |
| Vitamin B3 | 0.064mg | 0.093mg | 0% |
| Tryptophan | 0.153mg | 0.315mg | 0% |
| Threonine | 0.604mg | 0.871mg | 0% |
| Isoleucine | 0.686mg | 1.519mg | 0% |
| Leucine | 1.075mg | 2.344mg | 0% |
| Lysine | 0.904mg | 2.037mg | 0% |
| Methionine | 0.392mg | 0.641mg | 0% |
| Phenylalanine | 0.668mg | 1.289mg | 0% |
| Valine | 0.767mg | 1.635mg | 0% |
| Histidine | 0.298mg | 0.859mg | 0% |
| Omega-3 (EPA) | 0.005g | 0g | N/A |
| Omega-3 (DHA) | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +64.7% |
| Contains more WaterWater | +82% |
| Contains more ProteinProtein | +94.6% |
| Contains more FatsFats | +185.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
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 | -82.9% |
| Contains more Poly. FatPolyunsaturated fat | +57.3% |
| Contains more Mono. FatMonounsaturated fat | +114.6% |
