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Monterey Jack vs. Crab — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and crab?

  • Monterey Jack is richer in calcium, phosphorus, vitamin B2, and vitamin A, yet crab is richer in vitamin B12, copper, selenium, vitamin B3, and vitamin B5.
  • Crab's daily need coverage for vitamin B12 is 104% higher.
  • Monterey Jack has 385 times more vitamin A than crab. Monterey Jack has 769IU of vitamin A, while crab has 2IU.
  • Crab contains less saturated fat.
  • Crab has a lower glycemic index than monterey Jack.

We used Cheese, monterey and Crustaceans, crab, blue, canned types in this comparison.

Infographic

Monterey Jack vs Crab 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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more CalciumCalcium +719.8%
Contains more IronIron +44%
Contains more PhosphorusPhosphorus +89.7%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +219.8%
Contains more CopperCopper +2443.8%
Contains more ZincZinc +27%
Contains more ManganeseManganese +572.7%
Contains more SeleniumSelenium +195.9%
~equal in Sodium ~563mg

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%
Crab
9
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +607.7%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +2853.8%
Contains more Vitamin B5Vitamin B5 +374.8%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more Vitamin B12Vitamin B12 +301.2%
Contains more FolateFolate +183.3%
Contains more CholineCholine +425.3%

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
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +36.9%
Contains more FatsFats +3991.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +110.1%
Contains more WaterWater +94.3%

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
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +6683.7%
Contains more Poly. FatPolyunsaturated fat +248.4%
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
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Crab DV% diff.
Vitamin B12 0.83µg 3.33µg 104%
Copper 0.032mg 0.814mg 87%
Saturated fat 19.066g 0.201g 86%
Calcium 746mg 91mg 66%
Selenium 14.5µg 42.9µg 52%
Fats 30.28g 0.74g 45%
Phosphorus 444mg 234mg 30%
Vitamin B2 0.39mg 0.093mg 23%
Monounsaturated fat 8.751g 0.129g 22%
Vitamin A 198µg 1µg 22%
Vitamin B3 0.093mg 2.747mg 17%
Vitamin B5 0.21mg 0.997mg 16%
Calories 373kcal 83kcal 15%
Protein 24.48g 17.88g 13%
Choline 15.4mg 80.9mg 12%
Vitamin E 0.26mg 1.84mg 11%
Folate 18µg 51µg 8%
Zinc 3mg 3.81mg 7%
Vitamin B6 0.079mg 0.156mg 6%
Potassium 81mg 259mg 5%
Vitamin C 0mg 3.3mg 4%
Polyunsaturated fat 0.899g 0.258g 4%
Cholesterol 89mg 97mg 3%
Vitamin D 22IU 0IU 3%
Manganese 0.011mg 0.074mg 3%
Vitamin D 0.6µg 0µg 3%
Iron 0.72mg 0.5mg 3%
Magnesium 27mg 36mg 2%
Vitamin K 2.5µg 0.3µg 2%
Sodium 600mg 563mg 2%
Vitamin B1 0.015mg 0.023mg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 0.014g N/A
Tryptophan 0.315mg 0.226mg 0%
Threonine 0.871mg 0.727mg 0%
Isoleucine 1.519mg 0.776mg 0%
Leucine 2.344mg 1.307mg 0%
Lysine 2.037mg 1.386mg 0%
Methionine 0.641mg 0.452mg 0%
Phenylalanine 1.289mg 0.708mg 0%
Valine 1.635mg 0.806mg 0%
Histidine 0.859mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Crab
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
56%
Crab
Minerals Daily Need Coverage Score
72%
Monterey Jack
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $8)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 18.865g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.