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  6. Sardines vs. Monterey Jack

Sardines vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between sardines and monterey Jack

  • Sardines have more vitamin B12, selenium, vitamin B3, vitamin D, iron, and copper; however, monterey Jack is higher in calcium and zinc.
  • Sardines cover your daily need for vitamin B12, 338% more than monterey Jack.
  • Sardines have 56 times more vitamin B3 than monterey Jack. While sardines have 5.245mg of vitamin B3, monterey Jack has only 0.093mg.
  • Monterey Jack has less cholesterol.
  • The glycemic index of monterey Jack is higher.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, monterey.

Infographic

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +44.4%
Contains more PotassiumPotassium +390.1%
Contains more IronIron +305.6%
Contains more CopperCopper +481.3%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +263.4%
Contains more CalciumCalcium +95.3%
Contains more ZincZinc +129%
~equal in Phosphorus ~444mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +684.6%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +5539.8%
Contains more Vitamin B5Vitamin B5 +205.7%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin B12Vitamin B12 +977.1%
Contains more CholineCholine +387%
Contains more Vitamin AVitamin A +518.8%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Sardines Monterey Jack DV% diff.
Vitamin B12 8.94µg 0.83µg 338%
Saturated fat 1.528g 19.066g 80%
Selenium 52.7µg 14.5µg 69%
Calcium 382mg 746mg 36%
Vitamin B3 5.245mg 0.093mg 32%
Fats 11.45g 30.28g 29%
Iron 2.92mg 0.72mg 28%
Polyunsaturated fat 5.148g 0.899g 28%
Vitamin D 193IU 22IU 21%
Vitamin D 4.8µg 0.6µg 21%
Cholesterol 142mg 89mg 18%
Vitamin A 32µg 198µg 18%
Copper 0.186mg 0.032mg 17%
Zinc 1.31mg 3mg 15%
Sodium 307mg 600mg 13%
Vitamin B2 0.227mg 0.39mg 13%
Monounsaturated fat 3.869g 8.751g 12%
Vitamin E 2.04mg 0.26mg 12%
Choline 75mg 15.4mg 11%
Potassium 397mg 81mg 9%
Vitamin B5 0.642mg 0.21mg 9%
Calories 208kcal 373kcal 8%
Vitamin B6 0.167mg 0.079mg 7%
Phosphorus 490mg 444mg 7%
Vitamin B1 0.08mg 0.015mg 5%
Manganese 0.108mg 0.011mg 4%
Magnesium 39mg 27mg 3%
Folate 10µg 18µg 2%
Protein 24.62g 24.48g 0%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0g 0.5g N/A
Vitamin K 2.6µg 2.5µg 0%
Tryptophan 0.276mg 0.315mg 0%
Threonine 1.079mg 0.871mg 0%
Isoleucine 1.134mg 1.519mg 0%
Leucine 2.001mg 2.344mg 0%
Lysine 2.26mg 2.037mg 0%
Methionine 0.729mg 0.641mg 0%
Phenylalanine 0.961mg 1.289mg 0%
Valine 1.268mg 1.635mg 0%
Histidine 0.725mg 0.859mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +45.4%
Contains more OtherOther +21.7%
Contains more FatsFats +164.5%
Contains more CarbsCarbs +∞%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 -92%
Contains more Poly. FatPolyunsaturated fat +472.6%
Contains more Mono. FatMonounsaturated fat +126.2%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.