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  6. Monterey Jack vs. Sardine

Monterey Jack vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and sardine

  • Monterey Jack has more calcium and zinc; however, sardine is higher in vitamin B12, selenium, vitamin B3, vitamin D, iron, and copper.
  • Sardine covers your daily need for vitamin B12, 338% more than monterey Jack.
  • Monterey Jack has 12 times more saturated fat than sardine. While monterey Jack has 19.066g of saturated fat, sardine has only 1.528g.
  • The glycemic index of monterey Jack is higher.

These are the specific foods used in this comparison Cheese, monterey and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Monterey Jack vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more CalciumCalcium +95.3%
Contains more ZincZinc +129%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +390.1%
Contains more IronIron +305.6%
Contains more CopperCopper +481.3%
Contains more PhosphorusPhosphorus +10.4%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +263.4%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +518.8%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more FolateFolate +80%
Contains more Vitamin EVitamin E +684.6%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +5539.8%
Contains more Vitamin B5Vitamin B5 +205.7%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin B12Vitamin B12 +977.1%
Contains more CholineCholine +387%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.6µg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +164.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.4%
Contains more OtherOther +21.7%
~equal in Protein ~24.62g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +126.2%
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +472.6%

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 Sardine
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Sardine DV% diff.
Vitamin B12 0.83µg 8.94µg 338%
Saturated fat 19.066g 1.528g 80%
Selenium 14.5µg 52.7µg 69%
Calcium 746mg 382mg 36%
Vitamin B3 0.093mg 5.245mg 32%
Fats 30.28g 11.45g 29%
Iron 0.72mg 2.92mg 28%
Polyunsaturated fat 0.899g 5.148g 28%
Vitamin D 22IU 193IU 21%
Vitamin D 0.6µg 4.8µg 21%
Cholesterol 89mg 142mg 18%
Vitamin A 198µg 32µg 18%
Copper 0.032mg 0.186mg 17%
Zinc 3mg 1.31mg 15%
Sodium 600mg 307mg 13%
Vitamin B2 0.39mg 0.227mg 13%
Monounsaturated fat 8.751g 3.869g 12%
Vitamin E 0.26mg 2.04mg 12%
Choline 15.4mg 75mg 11%
Potassium 81mg 397mg 9%
Vitamin B5 0.21mg 0.642mg 9%
Calories 373kcal 208kcal 8%
Vitamin B6 0.079mg 0.167mg 7%
Phosphorus 444mg 490mg 7%
Vitamin B1 0.015mg 0.08mg 5%
Manganese 0.011mg 0.108mg 4%
Magnesium 27mg 39mg 3%
Folate 18µg 10µg 2%
Protein 24.48g 24.62g 0%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Vitamin K 2.5µg 2.6µg 0%
Tryptophan 0.315mg 0.276mg 0%
Threonine 0.871mg 1.079mg 0%
Isoleucine 1.519mg 1.134mg 0%
Leucine 2.344mg 2.001mg 0%
Lysine 2.037mg 2.26mg 0%
Methionine 0.641mg 0.729mg 0%
Phenylalanine 1.289mg 0.961mg 0%
Valine 1.635mg 1.268mg 0%
Histidine 0.859mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
72%
Monterey Jack
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 17.538g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $3)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.