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  6. Crab meat vs. Monterey Jack

Crab meat vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between crab meat and monterey Jack

  • Crab meat has more vitamin B12, copper, selenium, and zinc; however, monterey Jack has more calcium, vitamin B2, phosphorus, and vitamin A.
  • Crab meat's daily need coverage for vitamin B12 is 445% more.
  • Crab meat has 37 times more copper than monterey Jack. Crab meat has 1.182mg of copper, while monterey Jack has 0.032mg.
  • Monterey Jack is lower in sodium.
  • Monterey Jack has a higher glycemic index than crab meat.

The food varieties used in the comparison are Crustaceans, crab, alaska king, cooked, moist heat and Cheese, monterey.

Infographic

Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
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 +133.3%
Contains more PotassiumPotassium +223.5%
Contains more CopperCopper +3593.8%
Contains more ZincZinc +154%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +175.9%
Contains more CalciumCalcium +1164.4%
Contains more PhosphorusPhosphorus +58.6%
Contains less SodiumSodium -44%
~equal in Iron ~0.72mg

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin B3Vitamin B3 +1340.9%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more Vitamin B12Vitamin B12 +1285.5%
Contains more FolateFolate +183.3%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin B2Vitamin B2 +609.1%

All nutrients comparison - raw data values

Nutrient Crab meat Monterey Jack DV% diff.
Vitamin B12 11.5µg 0.83µg 445%
Copper 1.182mg 0.032mg 128%
Saturated fat 0.133g 19.066g 86%
Calcium 59mg 746mg 69%
Selenium 40µg 14.5µg 46%
Fats 1.54g 30.28g 44%
Zinc 7.62mg 3mg 42%
Vitamin B2 0.055mg 0.39mg 26%
Phosphorus 280mg 444mg 23%
Monounsaturated fat 0.185g 8.751g 21%
Vitamin A 9µg 198µg 21%
Sodium 1072mg 600mg 21%
Calories 97kcal 373kcal 14%
Cholesterol 53mg 89mg 12%
Protein 19.35g 24.48g 10%
Magnesium 63mg 27mg 9%
Vitamin B6 0.18mg 0.079mg 8%
Vitamin B3 1.34mg 0.093mg 8%
Folate 51µg 18µg 8%
Vitamin C 7.6mg 0mg 8%
Potassium 262mg 81mg 5%
Vitamin B5 0.4mg 0.21mg 4%
Vitamin D 0.6µg 3%
Vitamin B1 0.053mg 0.015mg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin E 0.26mg 2%
Polyunsaturated fat 0.536g 0.899g 2%
Vitamin K 2.5µg 2%
Manganese 0.04mg 0.011mg 1%
Iron 0.76mg 0.72mg 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.269mg 0.315mg 0%
Threonine 0.783mg 0.871mg 0%
Isoleucine 0.938mg 1.519mg 0%
Leucine 1.536mg 2.344mg 0%
Lysine 1.684mg 2.037mg 0%
Methionine 0.545mg 0.641mg 0%
Phenylalanine 0.817mg 1.289mg 0%
Valine 0.91mg 1.635mg 0%
Histidine 0.393mg 0.859mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 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 WaterWater +89.1%
Contains more ProteinProtein +26.5%
Contains more FatsFats +1866.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +127.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 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 less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +4630.3%
Contains more Poly. FatPolyunsaturated fat +67.7%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.