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  6. Salmon raw vs. Monterey Jack

Salmon raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between salmon raw and monterey Jack

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, and copper, while monterey Jack has more calcium and phosphorus.
  • Salmon raw's daily need coverage for vitamin B12 is 98% higher.
  • Monterey Jack contains 85 times less vitamin B3 than salmon raw. Salmon raw contains 7.86mg of vitamin B3, while monterey Jack contains 0.093mg.
  • The amount of sodium in salmon raw is lower.
  • Salmon raw has a lower glycemic index. The glycemic index of salmon raw is 0, while the glycemic index of monterey Jack is 27.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Cheese, monterey.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +504.9%
Contains more CopperCopper +681.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +6116.7%
Contains more ZincZinc +368.8%
Contains more PhosphorusPhosphorus +122%
~equal in Magnesium ~27mg
~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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +1406.7%
Contains more Vitamin B3Vitamin B3 +8351.6%
Contains more Vitamin B5Vitamin B5 +692.4%
Contains more Vitamin B6Vitamin B6 +935.4%
Contains more Vitamin B12Vitamin B12 +283.1%
Contains more FolateFolate +38.9%
Contains more Vitamin AVitamin A +1550%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Salmon raw Monterey Jack DV% diff.
Vitamin B12 3.18µg 0.83µg 98%
Saturated fat 0.981g 19.066g 82%
Calcium 12mg 746mg 73%
Vitamin B6 0.818mg 0.079mg 57%
Vitamin B3 7.86mg 0.093mg 49%
Selenium 36.5µg 14.5µg 40%
Fats 6.34g 30.28g 37%
Phosphorus 200mg 444mg 35%
Vitamin B5 1.664mg 0.21mg 29%
Copper 0.25mg 0.032mg 24%
Sodium 44mg 600mg 24%
Vitamin A 12µg 198µg 21%
Zinc 0.64mg 3mg 21%
Vitamin B1 0.226mg 0.015mg 18%
Monounsaturated fat 2.103g 8.751g 17%
Potassium 490mg 81mg 12%
Calories 142kcal 373kcal 12%
Cholesterol 55mg 89mg 11%
Polyunsaturated fat 2.539g 0.899g 11%
Protein 19.84g 24.48g 9%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin D 0.6µg 3%
Folate 25µg 18µg 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin B2 0.38mg 0.39mg 1%
Iron 0.8mg 0.72mg 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Magnesium 29mg 27mg 0%
Sugar 0.5g N/A
Manganese 0.016mg 0.011mg 0%
Tryptophan 0.222mg 0.315mg 0%
Threonine 0.87mg 0.871mg 0%
Isoleucine 0.914mg 1.519mg 0%
Leucine 1.613mg 2.344mg 0%
Lysine 1.822mg 2.037mg 0%
Methionine 0.587mg 0.641mg 0%
Phenylalanine 0.775mg 1.289mg 0%
Valine 1.022mg 1.635mg 0%
Histidine 0.584mg 0.859mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +67%
Contains more OtherOther +49.9%
Contains more ProteinProtein +23.4%
Contains more FatsFats +377.6%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -94.9%
Contains more Poly. FatPolyunsaturated fat +182.4%
Contains more Mono. FatMonounsaturated fat +316.1%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.