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  6. Mackerel vs. Monterey Jack

Mackerel vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between mackerel and monterey Jack

  • Mackerel has more vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3; however, monterey Jack is higher in calcium, phosphorus, and zinc.
  • Mackerel covers your daily vitamin B12 needs 465% more than monterey Jack.
  • Monterey Jack contains 46 times less vitamin D than mackerel. Mackerel contains 1006IU of vitamin D, while monterey Jack contains 22IU.
  • Monterey Jack has less sodium.
  • The glycemic index of monterey Jack is higher.

Food varieties used in this article are Fish, mackerel, salted and Cheese, monterey.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +122.2%
Contains more PotassiumPotassium +542%
Contains more IronIron +94.4%
Contains more CopperCopper +212.5%
Contains more SeleniumSelenium +406.2%
Contains more CalciumCalcium +1030.3%
Contains more ZincZinc +172.7%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -86.5%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 EVitamin E +815.4%
Contains more Vitamin DVitamin D +4100%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +3448.4%
Contains more Vitamin B6Vitamin B6 +419%
Contains more Vitamin B12Vitamin B12 +1345.8%
Contains more Vitamin KVitamin K +212%
Contains more CholineCholine +559.7%
Contains more Vitamin AVitamin A +321.3%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Monterey Jack DV% diff.
Vitamin B12 12µg 0.83µg 465%
Sodium 4450mg 600mg 167%
Vitamin D 1006IU 22IU 123%
Vitamin D 25.2µg 0.6µg 123%
Selenium 73.4µg 14.5µg 107%
Calcium 66mg 746mg 68%
Saturated fat 7.148g 19.066g 54%
Polyunsaturated fat 6.21g 0.899g 35%
Phosphorus 254mg 444mg 27%
Vitamin B6 0.41mg 0.079mg 25%
Vitamin B3 3.3mg 0.093mg 20%
Vitamin A 47µg 198µg 17%
Zinc 1.1mg 3mg 17%
Choline 101.6mg 15.4mg 16%
Vitamin B2 0.19mg 0.39mg 15%
Vitamin E 2.38mg 0.26mg 14%
Potassium 520mg 81mg 13%
Protein 18.5g 24.48g 12%
Iron 1.4mg 0.72mg 9%
Magnesium 60mg 27mg 8%
Fats 25.1g 30.28g 8%
Copper 0.1mg 0.032mg 8%
Vitamin B5 0.21mg 4%
Vitamin K 7.8µg 2.5µg 4%
Calories 305kcal 373kcal 3%
Cholesterol 95mg 89mg 2%
Folate 15µg 18µg 1%
Monounsaturated fat 8.32g 8.751g 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0g 0.5g N/A
Manganese 0.011mg 0%
Vitamin B1 0.02mg 0.015mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 OtherOther +277.5%
Contains more ProteinProtein +32.3%
Contains more FatsFats +20.6%
Contains more CarbsCarbs +∞%
~equal in Water ~41.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 -62.5%
Contains more Poly. FatPolyunsaturated fat +590.8%
~equal in Monounsaturated fat ~8.751g

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.