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

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Summary of differences between halibut raw and monterey Jack

  • Halibut raw has more vitamin D, selenium, and vitamin B6; however, monterey Jack is higher in calcium, phosphorus, vitamin B2, zinc, and vitamin A.
  • Halibut raw covers your daily need for vitamin D, 179% more than monterey Jack.
  • Halibut raw has 5 times more vitamin B6 than monterey Jack. While halibut raw has 0.42mg of vitamin B6, monterey Jack has only 0.079mg.
  • Halibut raw has less sodium.
  • The glycemic index of monterey Jack is higher.

These are the specific foods used in this comparison Fish, halibut, Greenland, raw and Cheese, monterey.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 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 +230.9%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +24766.7%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +170.7%
~equal in Magnesium ~27mg
~equal in Iron ~0.72mg
~equal in Copper ~0.032mg
~equal in Manganese ~0.011mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +180.8%
Contains more Vitamin DVitamin D +4466.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +1512.9%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +431.6%
Contains more Vitamin B12Vitamin B12 +20.5%
Contains more CholineCholine +301.3%
Contains more Vitamin AVitamin A +1314.3%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +1700%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +71.3%
Contains more ProteinProtein +70.4%
Contains more FatsFats +118.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -87.3%
Contains more Poly. FatPolyunsaturated fat +52.1%
~equal in Monounsaturated fat ~8.751g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Monterey Jack
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Halibut raw Monterey Jack DV% diff.
Vitamin D 1097IU 22IU 134%
Vitamin D 27.4µg 0.6µg 134%
Saturated fat 2.419g 19.066g 76%
Calcium 3mg 746mg 74%
Selenium 36.5µg 14.5µg 40%
Phosphorus 164mg 444mg 40%
Vitamin B6 0.42mg 0.079mg 26%
Fats 13.84g 30.28g 25%
Vitamin B2 0.08mg 0.39mg 24%
Zinc 0.4mg 3mg 24%
Sodium 80mg 600mg 23%
Protein 14.37g 24.48g 20%
Vitamin A 14µg 198µg 20%
Cholesterol 46mg 89mg 14%
Vitamin B3 1.5mg 0.093mg 9%
Calories 186kcal 373kcal 9%
Choline 61.8mg 15.4mg 8%
Vitamin B12 1µg 0.83µg 7%
Potassium 268mg 81mg 6%
Vitamin B1 0.06mg 0.015mg 4%
Folate 1µg 18µg 4%
Polyunsaturated fat 1.367g 0.899g 3%
Vitamin E 0.73mg 0.26mg 3%
Vitamin K 0.1µg 2.5µg 2%
Monounsaturated fat 8.378g 8.751g 1%
Iron 0.66mg 0.72mg 1%
Vitamin B5 0.25mg 0.21mg 1%
Net carbs 0g 0.68g N/A
Carbs 0g 0.68g 0%
Magnesium 26mg 27mg 0%
Sugar 0g 0.5g N/A
Copper 0.03mg 0.032mg 0%
Manganese 0.012mg 0.011mg 0%
Tryptophan 0.161mg 0.315mg 0%
Threonine 0.63mg 0.871mg 0%
Isoleucine 0.662mg 1.519mg 0%
Leucine 1.168mg 2.344mg 0%
Lysine 1.32mg 2.037mg 0%
Methionine 0.425mg 0.641mg 0%
Phenylalanine 0.561mg 1.289mg 0%
Valine 0.74mg 1.635mg 0%
Histidine 0.423mg 0.859mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Halibut raw
26%
Monterey Jack
Minerals Daily Need Coverage Score
37%
Halibut raw
72%
Monterey Jack

Comparison summary

Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $1)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 16.647g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.