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

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Summary of differences between crab stick and monterey Jack

  • Crab stick has more selenium; however, monterey Jack is higher in calcium, zinc, vitamin B2, phosphorus, vitamin A, and vitamin B12.
  • Monterey Jack covers your daily need for saturated fat, 94% more than crab stick.
  • Crab stick has 2 times more selenium than monterey Jack. While crab stick has 22.3µg of selenium, monterey Jack has only 14.5µg.
  • Crab stick has less cholesterol.
  • The glycemic index of crab stick is higher.

These are the specific foods used in this comparison Crustaceans, crab, alaska king, imitation, made from surimi and Cheese, monterey.

Infographic

Crab stick vs Monterey Jack 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
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 +59.3%
Contains less SodiumSodium -11.8%
Contains more SeleniumSelenium +53.8%
Contains more CalciumCalcium +5638.5%
Contains more IronIron +84.6%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +57.4%
~equal in Potassium ~81mg
~equal in Copper ~0.032mg
~equal in Manganese ~0.011mg

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
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 B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B6Vitamin B6 +64.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +45.6%
Contains more Vitamin KVitamin K +525%
Contains more FolateFolate +∞%
Contains more CholineCholine +18.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 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 CarbsCarbs +2105.9%
Contains more WaterWater +82.1%
Contains more ProteinProtein +221.3%
Contains more FatsFats +6482.6%
Contains more OtherOther +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 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 -98.9%
Contains more Mono. FatMonounsaturated fat +3082.2%
Contains more Poly. FatPolyunsaturated fat +528.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab stick Monterey Jack
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crab stick Monterey Jack DV% diff.
Saturated fat 0.216g 19.066g 86%
Calcium 13mg 746mg 73%
Fats 0.46g 30.28g 46%
Protein 7.62g 24.48g 34%
Vitamin B2 0.08mg 0.39mg 24%
Zinc 0.33mg 3mg 24%
Cholesterol 20mg 89mg 23%
Phosphorus 282mg 444mg 23%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.275g 8.751g 21%
Calories 95kcal 373kcal 14%
Selenium 22.3µg 14.5µg 14%
Vitamin B12 0.57µg 0.83µg 11%
Folate 0µg 18µg 5%
Carbs 15g 0.68g 5%
Polyunsaturated fat 0.143g 0.899g 5%
Vitamin B6 0.13mg 0.079mg 4%
Vitamin B5 0mg 0.21mg 4%
Magnesium 43mg 27mg 4%
Iron 0.39mg 0.72mg 4%
Vitamin B3 0.62mg 0.093mg 3%
Vitamin D 0IU 22IU 3%
Sodium 529mg 600mg 3%
Vitamin D 0µg 0.6µg 3%
Fiber 0.5g 0g 2%
Vitamin K 0.4µg 2.5µg 2%
Vitamin B1 0.03mg 0.015mg 1%
Vitamin E 0.17mg 0.26mg 1%
Starch 3.5g 1%
Fructose 0.62g 1%
Net carbs 14.5g 0.68g N/A
Potassium 90mg 81mg 0%
Sugar 6.25g 0.5g N/A
Copper 0.032mg 0.032mg 0%
Manganese 0.011mg 0.011mg 0%
Trans fat 0.008g N/A
Choline 13mg 15.4mg 0%
Tryptophan 0.075mg 0.315mg 0%
Threonine 0.285mg 0.871mg 0%
Isoleucine 0.23mg 1.519mg 0%
Leucine 0.607mg 2.344mg 0%
Lysine 0.707mg 2.037mg 0%
Methionine 0.261mg 0.641mg 0%
Phenylalanine 0.26mg 1.289mg 0%
Valine 0.286mg 1.635mg 0%
Histidine 0.156mg 0.859mg 0%
Omega-3 - DHA 0.028g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Crab stick
26%
Monterey Jack
Minerals Daily Need Coverage Score
39%
Crab stick
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 5.75g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 23)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $8)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Crab stick
Crab stick contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 18.85g)
Which food is richer in minerals?
?
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.

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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.