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  6. Sea bass vs. Monterey Jack

Sea bass vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between sea bass and monterey Jack

  • Sea bass has more vitamin B12, selenium, vitamin B6, and vitamin B3; however, monterey Jack is higher in calcium, vitamin B2, phosphorus, and zinc.
  • Sea bass covers your daily need for vitamin B12, 149% more than monterey Jack.
  • Sea bass has 28 times more vitamin B3 than monterey Jack. While sea bass has 2.558mg of vitamin B3, monterey Jack has only 0.093mg.
  • Sea bass has less sodium.
  • The glycemic index of monterey Jack is higher.

These are the specific foods used in this comparison Fish, bass, striped, cooked, dry heat and Cheese, monterey.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 +88.9%
Contains more PotassiumPotassium +304.9%
Contains more IronIron +50%
Contains more CopperCopper +25%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +222.8%
Contains more CalciumCalcium +3826.3%
Contains more ZincZinc +488.2%
Contains more PhosphorusPhosphorus +74.8%

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 B1Vitamin B1 +666.7%
Contains more Vitamin B3Vitamin B3 +2650.5%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +338%
Contains more Vitamin B12Vitamin B12 +431.3%
Contains more Vitamin AVitamin A +538.7%
Contains more Vitamin B2Vitamin B2 +954.1%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sea bass Monterey Jack DV% diff.
Vitamin B12 4.41µg 0.83µg 149%
Saturated fat 0.65g 19.066g 84%
Calcium 19mg 746mg 73%
Selenium 46.8µg 14.5µg 59%
Fats 2.99g 30.28g 42%
Vitamin B2 0.037mg 0.39mg 27%
Phosphorus 254mg 444mg 27%
Zinc 0.51mg 3mg 23%
Sodium 88mg 600mg 22%
Vitamin B6 0.346mg 0.079mg 21%
Monounsaturated fat 0.846g 8.751g 20%
Vitamin A 31µg 198µg 19%
Vitamin B3 2.558mg 0.093mg 15%
Vitamin B5 0.865mg 0.21mg 13%
Calories 124kcal 373kcal 12%
Vitamin B1 0.115mg 0.015mg 8%
Potassium 328mg 81mg 7%
Magnesium 51mg 27mg 6%
Iron 1.08mg 0.72mg 5%
Cholesterol 103mg 89mg 5%
Protein 22.73g 24.48g 4%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Folate 10µg 18µg 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Polyunsaturated fat 1.005g 0.899g 1%
Copper 0.04mg 0.032mg 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0.5g N/A
Manganese 0.019mg 0.011mg 0%
Tryptophan 0.255mg 0.315mg 0%
Threonine 0.997mg 0.871mg 0%
Isoleucine 1.047mg 1.519mg 0%
Leucine 1.848mg 2.344mg 0%
Lysine 2.088mg 2.037mg 0%
Methionine 0.673mg 0.641mg 0%
Phenylalanine 0.887mg 1.289mg 0%
Valine 1.171mg 1.635mg 0%
Histidine 0.669mg 0.859mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +78.9%
Contains more FatsFats +912.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +285.9%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 -96.6%
Contains more Poly. FatPolyunsaturated fat +11.8%
Contains more Mono. FatMonounsaturated fat +934.4%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.