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  6. Monterey Jack vs. Salmon raw

Monterey Jack vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between monterey Jack and salmon raw

  • Monterey Jack has more calcium and phosphorus, while salmon raw has more vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, and copper.
  • Salmon raw's daily need coverage for vitamin B12 is 98% higher.
  • Salmon raw contains 62 times less calcium than monterey Jack. Monterey Jack contains 746mg of calcium, while salmon raw contains 12mg.
  • The amount of saturated fat in salmon raw is lower.
  • Salmon raw has a lower glycemic index. The glycemic index of salmon raw is 0, while the glycemic index of monterey Jack is 27.

The food types used in this comparison are Cheese, monterey and Fish, salmon, Atlantic, wild, raw.

Infographic

Monterey Jack vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +6116.7%
Contains more ZincZinc +368.8%
Contains more PhosphorusPhosphorus +122%
Contains more PotassiumPotassium +504.9%
Contains more IronIron +11.1%
Contains more CopperCopper +681.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +151.7%
~equal in Magnesium ~29mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1406.7%
Contains more Vitamin B3Vitamin B3 +8351.6%
Contains more Vitamin B5Vitamin B5 +692.4%
Contains more Vitamin B6Vitamin B6 +935.4%
Contains more Vitamin B12Vitamin B12 +283.1%
Contains more FolateFolate +38.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.38mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Salmon raw DV% diff.
Vitamin B12 0.83µg 3.18µg 98%
Saturated fat 19.066g 0.981g 82%
Calcium 746mg 12mg 73%
Vitamin B6 0.079mg 0.818mg 57%
Vitamin B3 0.093mg 7.86mg 49%
Selenium 14.5µg 36.5µg 40%
Fats 30.28g 6.34g 37%
Phosphorus 444mg 200mg 35%
Vitamin B5 0.21mg 1.664mg 29%
Copper 0.032mg 0.25mg 24%
Sodium 600mg 44mg 24%
Vitamin A 198µg 12µg 21%
Zinc 3mg 0.64mg 21%
Vitamin B1 0.015mg 0.226mg 18%
Monounsaturated fat 8.751g 2.103g 17%
Potassium 81mg 490mg 12%
Calories 373kcal 142kcal 12%
Cholesterol 89mg 55mg 11%
Polyunsaturated fat 0.899g 2.539g 11%
Protein 24.48g 19.84g 9%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin D 0.6µg 3%
Folate 18µg 25µg 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin B2 0.39mg 0.38mg 1%
Iron 0.72mg 0.8mg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Magnesium 27mg 29mg 0%
Sugar 0.5g N/A
Manganese 0.011mg 0.016mg 0%
Tryptophan 0.315mg 0.222mg 0%
Threonine 0.871mg 0.87mg 0%
Isoleucine 1.519mg 0.914mg 0%
Leucine 2.344mg 1.613mg 0%
Lysine 2.037mg 1.822mg 0%
Methionine 0.641mg 0.587mg 0%
Phenylalanine 1.289mg 0.775mg 0%
Valine 1.635mg 1.022mg 0%
Histidine 0.859mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +23.4%
Contains more FatsFats +377.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +67%
Contains more OtherOther +49.9%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +316.1%
Contains less Sat. FatSaturated fat -94.9%
Contains more Poly. FatPolyunsaturated fat +182.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.