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

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Important differences between goat cheese and monterey Jack

Goat cheese has more copper, vitamin A, vitamin B2, and iron; however, monterey Jack has more calcium, vitamin B12, zinc, selenium, and phosphorus.
Goat cheese's daily need coverage for copper is 59% more.
Goat cheese has 2 times more iron than monterey Jack. Goat cheese has 1.62mg of iron, while monterey Jack has 0.72mg.
Goat cheese is lower in sodium.
Monterey Jack has a higher glycemic index than goat cheese.

The food varieties used in the comparison are Cheese, goat, semisoft type 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.

Goat cheese

Monterey Jack

Contains more PotassiumPotassium	+95.1%
Contains more IronIron	+125%
Contains more CopperCopper	+1662.5%
Contains less SodiumSodium	-30.8%
Contains more ManganeseManganese	+745.5%

Contains more CalciumCalcium	+150.3%
Contains more ZincZinc	+354.5%
Contains more PhosphorusPhosphorus	+18.4%
Contains more SeleniumSelenium	+281.6%

~equal in Magnesium ~27mg

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.

Goat cheese

Monterey Jack

Contains more Vitamin AVitamin A	+105.6%
Contains more Vitamin B1Vitamin B1	+380%
Contains more Vitamin B2Vitamin B2	+73.3%
Contains more Vitamin B3Vitamin B3	+1134.4%

Contains more Vitamin DVitamin D	+20%
Contains more Vitamin B5Vitamin B5	+10.5%
Contains more Vitamin B6Vitamin B6	+31.7%
Contains more Vitamin B12Vitamin B12	+277.3%
Contains more FolateFolate	+800%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.26mg

~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.564mg	0.032mg	59%
Calcium	298mg	746mg	45%
Vitamin B12	0.22µg	0.83µg	25%
Vitamin A	407µg	198µg	23%
Vitamin B2	0.676mg	0.39mg	22%
Zinc	0.66mg	3mg	21%
Selenium	3.8µg	14.5µg	19%
Iron	1.62mg	0.72mg	11%
Phosphorus	375mg	444mg	10%
Sodium	415mg	600mg	8%
Vitamin B3	1.148mg	0.093mg	7%
Saturated fat	20.639g	19.066g	7%
Protein	21.58g	24.48g	6%
Vitamin B1	0.072mg	0.015mg	5%
Monounsaturated fat	6.808g	8.751g	5%
Manganese	0.093mg	0.011mg	4%
Folate	2µg	18µg	4%
Cholesterol	79mg	89mg	3%
Potassium	158mg	81mg	2%
Fats	29.84g	30.28g	1%
Vitamin D	0.5µg	0.6µg	1%
Vitamin B6	0.06mg	0.079mg	1%
Polyunsaturated fat	0.709g	0.899g	1%
Calories	364kcal	373kcal	0%
Protein per 100 calories	5.9g	6.6g	N/A
Calories per 10 g protein	169kcal	152kcal	N/A
Weight per 100 calories	27g	27g	N/A
Unsaturated / Saturated Fat ratio	0.36	0.51	N/A
Net carbs	0.12g	0.68g	N/A
Carbs	0.12g	0.68g	0%
Vitamin D*	22 IU	22 IU	0%
Magnesium	29mg	27mg	0%
Sugar	0.12g	0.5g	N/A
Vitamin E	0.26mg	0.26mg	0%
Vitamin B5	0.19mg	0.21mg	0%
Vitamin K	2.5µg	2.5µg	0%
Choline	15.4mg	15.4mg	0%
Tryptophan	0.227mg	0.315mg	0%
Threonine	0.805mg	0.871mg	0%
Isoleucine	0.893mg	1.519mg	0%
Leucine	1.861mg	2.344mg	0%
Lysine	1.549mg	2.037mg	0%
Methionine	0.575mg	0.641mg	0%
Phenylalanine	0.859mg	1.289mg	0%
Valine	1.485mg	1.635mg	0%
Histidine	0.589mg	0.859mg	0%