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  6. Mackerel vs. Monterey Jack

Mackerel vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between mackerel and monterey Jack

  • Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, and magnesium; however, monterey Jack has more calcium, phosphorus, and zinc.
  • Mackerel's daily need coverage for vitamin B12 is 757% more.
  • Mackerel has 74 times more vitamin B3 than monterey Jack. Mackerel has 6.85mg of vitamin B3, while monterey Jack has 0.093mg.
  • Mackerel is lower in saturated fat.
  • Monterey Jack has a higher glycemic index than mackerel.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +259.3%
Contains more PotassiumPotassium +395.1%
Contains more IronIron +118.1%
Contains more CopperCopper +193.8%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +255.9%
Contains more CalciumCalcium +4873.3%
Contains more ZincZinc +219.1%
Contains more PhosphorusPhosphorus +59.7%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B3Vitamin B3 +7265.6%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +482.3%
Contains more Vitamin B12Vitamin B12 +2189.2%
Contains more Vitamin AVitamin A +266.7%
Contains more FolateFolate +800%
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Mackerel Monterey Jack DV% diff.
Vitamin B12 19µg 0.83µg 757%
Calcium 15mg 746mg 73%
Saturated fat 4.176g 19.066g 68%
Selenium 51.6µg 14.5µg 67%
Vitamin B3 6.85mg 0.093mg 42%
Vitamin B6 0.46mg 0.079mg 29%
Phosphorus 278mg 444mg 24%
Polyunsaturated fat 4.3g 0.899g 23%
Sodium 83mg 600mg 22%
Fats 17.81g 30.28g 19%
Zinc 0.94mg 3mg 19%
Magnesium 97mg 27mg 17%
Vitamin A 54µg 198µg 16%
Vitamin B5 0.99mg 0.21mg 16%
Vitamin B1 0.159mg 0.015mg 12%
Iron 1.57mg 0.72mg 11%
Potassium 401mg 81mg 9%
Copper 0.094mg 0.032mg 7%
Calories 262kcal 373kcal 6%
Cholesterol 75mg 89mg 5%
Folate 2µg 18µg 4%
Monounsaturated fat 7.006g 8.751g 4%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin K 2.5µg 2%
Vitamin B2 0.412mg 0.39mg 2%
Vitamin E 0.26mg 2%
Protein 23.85g 24.48g 1%
Vitamin C 0.4mg 0mg 0%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0.5g N/A
Manganese 0.02mg 0.011mg 0%
Tryptophan 0.267mg 0.315mg 0%
Threonine 1.045mg 0.871mg 0%
Isoleucine 1.099mg 1.519mg 0%
Leucine 1.938mg 2.344mg 0%
Lysine 2.19mg 2.037mg 0%
Methionine 0.706mg 0.641mg 0%
Phenylalanine 0.931mg 1.289mg 0%
Valine 1.228mg 1.635mg 0%
Histidine 0.702mg 0.859mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +29.9%
Contains more OtherOther +42.8%
Contains more FatsFats +70%
Contains more CarbsCarbs +∞%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 -78.1%
Contains more Poly. FatPolyunsaturated fat +378.3%
Contains more Mono. FatMonounsaturated fat +24.9%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.