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  6. Monterey Jack vs. Mackerel

Monterey Jack vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between monterey Jack and mackerel

  • Monterey Jack has more calcium, phosphorus, and zinc; however, mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3.
  • Mackerel covers your daily vitamin B12 needs 465% more than monterey Jack.
  • Mackerel contains 11 times less calcium than monterey Jack. Monterey Jack contains 746mg of calcium, while mackerel contains 66mg.
  • Mackerel has less saturated fat.
  • The glycemic index of monterey Jack is higher.

Food varieties used in this article are Cheese, monterey and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +1030.3%
Contains more ZincZinc +172.7%
Contains more PhosphorusPhosphorus +74.8%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +542%
Contains more IronIron +94.4%
Contains more CopperCopper +212.5%
Contains more SeleniumSelenium +406.2%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +321.3%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +20%
Contains more Vitamin EVitamin E +815.4%
Contains more Vitamin DVitamin D +4100%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +3448.4%
Contains more Vitamin B6Vitamin B6 +419%
Contains more Vitamin B12Vitamin B12 +1345.8%
Contains more Vitamin KVitamin K +212%
Contains more CholineCholine +559.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Mackerel DV% diff.
Vitamin B12 0.83µg 12µg 465%
Sodium 600mg 4450mg 167%
Vitamin D 22IU 1006IU 123%
Vitamin D 0.6µg 25.2µg 123%
Selenium 14.5µg 73.4µg 107%
Calcium 746mg 66mg 68%
Saturated fat 19.066g 7.148g 54%
Polyunsaturated fat 0.899g 6.21g 35%
Phosphorus 444mg 254mg 27%
Vitamin B6 0.079mg 0.41mg 25%
Vitamin B3 0.093mg 3.3mg 20%
Vitamin A 198µg 47µg 17%
Zinc 3mg 1.1mg 17%
Choline 15.4mg 101.6mg 16%
Vitamin B2 0.39mg 0.19mg 15%
Vitamin E 0.26mg 2.38mg 14%
Potassium 81mg 520mg 13%
Protein 24.48g 18.5g 12%
Iron 0.72mg 1.4mg 9%
Magnesium 27mg 60mg 8%
Fats 30.28g 25.1g 8%
Copper 0.032mg 0.1mg 8%
Vitamin B5 0.21mg 4%
Vitamin K 2.5µg 7.8µg 4%
Calories 373kcal 305kcal 3%
Cholesterol 89mg 95mg 2%
Folate 18µg 15µg 1%
Monounsaturated fat 8.751g 8.32g 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Manganese 0.011mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +32.3%
Contains more FatsFats +20.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +277.5%
~equal in Water ~43g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Poly. FatPolyunsaturated fat +590.8%
~equal in Monounsaturated fat ~8.32g

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/168149/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.