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Monterey Jack vs. Crab stick — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and crab stick

  • Monterey Jack has more calcium, zinc, vitamin B2, phosphorus, vitamin A, and vitamin B12; however, crab stick is higher in selenium.
  • Monterey Jack covers your daily need for saturated fat, 94% more than crab stick.
  • Crab stick has less saturated fat.
  • The glycemic index of crab stick is higher.

These are the specific foods used in this comparison Cheese, monterey and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Monterey Jack vs Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +5638.5%
Contains more IronIron +84.6%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +57.4%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -11.8%
Contains more SeleniumSelenium +53.8%
~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% 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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +45.6%
Contains more Vitamin KVitamin K +525%
Contains more FolateFolate +∞%
Contains more CholineCholine +18.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B6Vitamin B6 +64.6%
~equal in Vitamin C ~0mg

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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +221.3%
Contains more FatsFats +6482.6%
Contains more OtherOther +57.1%
Contains more CarbsCarbs +2105.9%
Contains more WaterWater +82.1%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +3082.2%
Contains more Poly. FatPolyunsaturated fat +528.7%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Crab stick DV% diff.
Saturated fat 19.066g 0.216g 86%
Calcium 746mg 13mg 73%
Fats 30.28g 0.46g 46%
Protein 24.48g 7.62g 34%
Vitamin B2 0.39mg 0.08mg 24%
Zinc 3mg 0.33mg 24%
Cholesterol 89mg 20mg 23%
Phosphorus 444mg 282mg 23%
Vitamin A 198µg 0µg 22%
Monounsaturated fat 8.751g 0.275g 21%
Calories 373kcal 95kcal 14%
Selenium 14.5µg 22.3µg 14%
Vitamin B12 0.83µg 0.57µg 11%
Folate 18µg 0µg 5%
Carbs 0.68g 15g 5%
Polyunsaturated fat 0.899g 0.143g 5%
Vitamin B6 0.079mg 0.13mg 4%
Vitamin B5 0.21mg 0mg 4%
Magnesium 27mg 43mg 4%
Iron 0.72mg 0.39mg 4%
Vitamin B3 0.093mg 0.62mg 3%
Vitamin D 22IU 0IU 3%
Sodium 600mg 529mg 3%
Vitamin D 0.6µg 0µg 3%
Fiber 0g 0.5g 2%
Vitamin K 2.5µg 0.4µg 2%
Vitamin B1 0.015mg 0.03mg 1%
Vitamin E 0.26mg 0.17mg 1%
Starch 3.5g 1%
Fructose 0.62g 1%
Net carbs 0.68g 14.5g N/A
Potassium 81mg 90mg 0%
Sugar 0.5g 6.25g N/A
Copper 0.032mg 0.032mg 0%
Manganese 0.011mg 0.011mg 0%
Trans fat 0.008g N/A
Choline 15.4mg 13mg 0%
Tryptophan 0.315mg 0.075mg 0%
Threonine 0.871mg 0.285mg 0%
Isoleucine 1.519mg 0.23mg 0%
Leucine 2.344mg 0.607mg 0%
Lysine 2.037mg 0.707mg 0%
Methionine 0.641mg 0.261mg 0%
Phenylalanine 1.289mg 0.26mg 0%
Valine 1.635mg 0.286mg 0%
Histidine 0.859mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

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

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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
26%
Monterey Jack
12%
Crab stick
Minerals Daily Need Coverage Score
72%
Monterey Jack
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 5.75g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 23)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $8)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Crab stick
Crab stick contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 18.85g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.