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Monterey Jack vs. Chinook salmon — In-Depth Nutrition Comparison

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A recap on the differences between monterey Jack and chinook salmon

  • Monterey Jack has more calcium, zinc, and vitamin B2; however, chinook salmon is higher in vitamin B12, vitamin B3, selenium, vitamin B6, and magnesium.
  • Chinook salmon covers your daily vitamin B12 needs 85% more than monterey Jack.
  • Chinook salmon contains 27 times less calcium than monterey Jack. Monterey Jack contains 746mg of calcium, while chinook salmon contains 28mg.
  • Chinook salmon has less sodium.
  • The glycemic index of monterey Jack is higher.

Food varieties used in this article are Cheese, monterey and Fish, salmon, chinook, cooked, dry heat.

Infographic

Monterey Jack vs Chinook salmon 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +2564.3%
Contains more ZincZinc +435.7%
Contains more PhosphorusPhosphorus +19.7%
Contains more MagnesiumMagnesium +351.9%
Contains more PotassiumPotassium +523.5%
Contains more IronIron +26.4%
Contains more CopperCopper +65.6%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +222.8%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin AVitamin A +32.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +153.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B3Vitamin B3 +10701.1%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more Vitamin B6Vitamin B6 +484.8%
Contains more Vitamin B12Vitamin B12 +245.8%
Contains more FolateFolate +94.4%

All nutrients comparison - raw data values

Nutrient Monterey Jack Chinook salmon DV% diff.
Vitamin B12 0.83µg 2.87µg 85%
Saturated fat 19.066g 3.214g 72%
Calcium 746mg 28mg 72%
Vitamin B3 0.093mg 10.045mg 62%
Selenium 14.5µg 46.8µg 59%
Vitamin B6 0.079mg 0.462mg 29%
Fats 30.28g 13.38g 26%
Sodium 600mg 60mg 23%
Magnesium 27mg 122mg 23%
Zinc 3mg 0.56mg 22%
Vitamin B2 0.39mg 0.154mg 18%
Vitamin B5 0.21mg 0.865mg 13%
Polyunsaturated fat 0.899g 2.662g 12%
Potassium 81mg 505mg 12%
Phosphorus 444mg 371mg 10%
Monounsaturated fat 8.751g 5.742g 8%
Calories 373kcal 231kcal 7%
Vitamin A 198µg 149µg 5%
Vitamin C 0mg 4.1mg 5%
Folate 18µg 35µg 4%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin E 0.26mg 2%
Copper 0.032mg 0.053mg 2%
Vitamin B1 0.015mg 0.044mg 2%
Protein 24.48g 25.72g 2%
Iron 0.72mg 0.91mg 2%
Vitamin K 2.5µg 2%
Cholesterol 89mg 85mg 1%
Net carbs 0.68g 0g N/A
Carbs 0.68g 0g 0%
Sugar 0.5g N/A
Manganese 0.011mg 0.019mg 0%
Tryptophan 0.315mg 0.288mg 0%
Threonine 0.871mg 1.127mg 0%
Isoleucine 1.519mg 1.185mg 0%
Leucine 2.344mg 2.09mg 0%
Lysine 2.037mg 2.362mg 0%
Methionine 0.641mg 0.761mg 0%
Phenylalanine 1.289mg 1.004mg 0%
Valine 1.635mg 1.325mg 0%
Histidine 0.859mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +126.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-175.5%
Contains more WaterWater +60%
~equal in Protein ~25.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains more Mono. FatMonounsaturated fat +52.4%
Contains less Sat. FatSaturated fat -83.1%
Contains more Poly. FatPolyunsaturated fat +196.1%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.