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  6. Monterey Jack vs. Rainbow trout

Monterey Jack vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between monterey Jack and rainbow trout

  • Monterey Jack has more calcium, phosphorus, zinc, and vitamin B2; however, rainbow trout is higher in vitamin B12, vitamin D, vitamin B3, and vitamin B5.
  • Rainbow trout covers your daily vitamin B12 needs 145% more than monterey Jack.
  • Rainbow trout contains 30 times less calcium than monterey Jack. Monterey Jack contains 746mg of calcium, while rainbow trout contains 25mg.
  • Rainbow trout has less saturated fat.
  • The glycemic index of monterey Jack is higher.

Food varieties used in this article are Cheese, monterey and Fish, trout, rainbow, farmed, raw.

Infographic

Monterey Jack vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +2884%
Contains more IronIron +132.3%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +96.5%
Contains more PotassiumPotassium +365.4%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -91.5%
Contains more SeleniumSelenium +62.8%
~equal in Magnesium ~25mg
~equal in Manganese ~0.011mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin AVitamin A +135.7%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +63.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin DVitamin D +2550%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +5886%
Contains more Vitamin B5Vitamin B5 +693.8%
Contains more Vitamin B6Vitamin B6 +330.4%
Contains more Vitamin B12Vitamin B12 +418.1%
Contains more CholineCholine +322.1%

All nutrients comparison - raw data values

Nutrient Monterey Jack Rainbow trout DV% diff.
Vitamin B12 0.83µg 4.3µg 145%
Saturated fat 19.066g 1.383g 80%
Vitamin D 22IU 635IU 77%
Vitamin D 0.6µg 15.9µg 77%
Calcium 746mg 25mg 72%
Fats 30.28g 6.18g 37%
Vitamin B3 0.093mg 5.567mg 34%
Phosphorus 444mg 226mg 31%
Vitamin B5 0.21mg 1.667mg 29%
Sodium 600mg 51mg 24%
Vitamin B2 0.39mg 0.09mg 23%
Zinc 3mg 0.45mg 23%
Vitamin B6 0.079mg 0.34mg 20%
Selenium 14.5µg 23.6µg 17%
Monounsaturated fat 8.751g 1.979g 17%
Vitamin E 0.26mg 2.34mg 14%
Vitamin A 198µg 84µg 13%
Calories 373kcal 141kcal 12%
Cholesterol 89mg 59mg 10%
Protein 24.48g 19.94g 9%
Choline 15.4mg 65mg 9%
Vitamin B1 0.015mg 0.12mg 9%
Potassium 81mg 377mg 9%
Iron 0.72mg 0.31mg 5%
Polyunsaturated fat 0.899g 1.507g 4%
Vitamin C 0mg 2.9mg 3%
Vitamin K 2.5µg 0.1µg 2%
Folate 18µg 11µg 2%
Copper 0.032mg 0.046mg 2%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Magnesium 27mg 25mg 0%
Sugar 0.5g 0g N/A
Manganese 0.011mg 0.011mg 0%
Trans fat 0.047g N/A
Tryptophan 0.315mg 0.234mg 0%
Threonine 0.871mg 0.915mg 0%
Isoleucine 1.519mg 0.962mg 0%
Leucine 2.344mg 1.696mg 0%
Lysine 2.037mg 1.916mg 0%
Methionine 0.641mg 0.618mg 0%
Phenylalanine 1.289mg 0.815mg 0%
Valine 1.635mg 1.075mg 0%
Histidine 0.859mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +22.8%
Contains more FatsFats +390%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4337.5%
Contains more WaterWater +80%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +342.2%
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated fat +67.6%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.