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  6. Monterey Jack vs. Mackerel

Monterey Jack vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between monterey Jack and mackerel

  • Monterey Jack has more calcium, phosphorus, and zinc; however, mackerel has more vitamin B12, selenium, vitamin B3, vitamin B6, and magnesium.
  • Mackerel's daily need coverage for vitamin B12 is 757% more.
  • Monterey Jack has 50 times more calcium than mackerel. Monterey Jack has 746mg of calcium, while mackerel has 15mg.
  • Mackerel is lower in sodium.
  • Monterey Jack has a higher glycemic index than mackerel.

The food varieties used in the comparison are Cheese, monterey and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Monterey Jack vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +4873.3%
Contains more ZincZinc +219.1%
Contains more PhosphorusPhosphorus +59.7%
Contains more MagnesiumMagnesium +259.3%
Contains more PotassiumPotassium +395.1%
Contains more IronIron +118.1%
Contains more CopperCopper +193.8%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +255.9%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B3Vitamin B3 +7265.6%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +482.3%
Contains more Vitamin B12Vitamin B12 +2189.2%
~equal in Vitamin B2 ~0.412mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Mackerel DV% diff.
Vitamin B12 0.83µg 19µg 757%
Calcium 746mg 15mg 73%
Saturated fat 19.066g 4.176g 68%
Selenium 14.5µg 51.6µg 67%
Vitamin B3 0.093mg 6.85mg 42%
Vitamin B6 0.079mg 0.46mg 29%
Phosphorus 444mg 278mg 24%
Polyunsaturated fat 0.899g 4.3g 23%
Sodium 600mg 83mg 22%
Fats 30.28g 17.81g 19%
Zinc 3mg 0.94mg 19%
Magnesium 27mg 97mg 17%
Vitamin A 198µg 54µg 16%
Vitamin B5 0.21mg 0.99mg 16%
Vitamin B1 0.015mg 0.159mg 12%
Iron 0.72mg 1.57mg 11%
Potassium 81mg 401mg 9%
Copper 0.032mg 0.094mg 7%
Calories 373kcal 262kcal 6%
Cholesterol 89mg 75mg 5%
Folate 18µg 2µg 4%
Monounsaturated fat 8.751g 7.006g 4%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin K 2.5µg 2%
Vitamin B2 0.39mg 0.412mg 2%
Vitamin E 0.26mg 2%
Protein 24.48g 23.85g 1%
Vitamin C 0mg 0.4mg 0%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g N/A
Manganese 0.011mg 0.02mg 0%
Tryptophan 0.315mg 0.267mg 0%
Threonine 0.871mg 1.045mg 0%
Isoleucine 1.519mg 1.099mg 0%
Leucine 2.344mg 1.938mg 0%
Lysine 2.037mg 2.19mg 0%
Methionine 0.641mg 0.706mg 0%
Phenylalanine 1.289mg 0.931mg 0%
Valine 1.635mg 1.228mg 0%
Histidine 0.859mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +70%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.9%
Contains more OtherOther +42.8%
~equal in Protein ~23.85g

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +24.9%
Contains less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +378.3%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.