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  6. Monterey Jack vs. Halibut raw

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

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Summary of differences between monterey Jack and halibut raw

  • Monterey Jack has more calcium, phosphorus, vitamin B2, zinc, and vitamin A; however, halibut raw is higher in vitamin D, selenium, and vitamin B6.
  • Halibut raw covers your daily need for vitamin D, 179% more than monterey Jack.
  • Monterey Jack has 249 times more calcium than halibut raw. While monterey Jack has 746mg of calcium, halibut raw has only 3mg.
  • Halibut raw has less saturated fat.
  • The glycemic index of monterey Jack is higher.

These are the specific foods used in this comparison Cheese, monterey and Fish, halibut, Greenland, raw.

Infographic

Monterey Jack vs Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +24766.7%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +170.7%
Contains more PotassiumPotassium +230.9%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +151.7%
~equal in Magnesium ~26mg
~equal in Iron ~0.66mg
~equal in Copper ~0.03mg
~equal in Manganese ~0.012mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin AVitamin A +1314.3%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +1700%
Contains more Vitamin EVitamin E +180.8%
Contains more Vitamin DVitamin D +4466.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +1512.9%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +431.6%
Contains more Vitamin B12Vitamin B12 +20.5%
Contains more CholineCholine +301.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Halibut raw DV% diff.
Vitamin D 22IU 1097IU 134%
Vitamin D 0.6µg 27.4µg 134%
Saturated fat 19.066g 2.419g 76%
Calcium 746mg 3mg 74%
Selenium 14.5µg 36.5µg 40%
Phosphorus 444mg 164mg 40%
Vitamin B6 0.079mg 0.42mg 26%
Fats 30.28g 13.84g 25%
Vitamin B2 0.39mg 0.08mg 24%
Zinc 3mg 0.4mg 24%
Sodium 600mg 80mg 23%
Protein 24.48g 14.37g 20%
Vitamin A 198µg 14µg 20%
Cholesterol 89mg 46mg 14%
Vitamin B3 0.093mg 1.5mg 9%
Calories 373kcal 186kcal 9%
Choline 15.4mg 61.8mg 8%
Vitamin B12 0.83µg 1µg 7%
Potassium 81mg 268mg 6%
Vitamin B1 0.015mg 0.06mg 4%
Folate 18µg 1µg 4%
Polyunsaturated fat 0.899g 1.367g 3%
Vitamin E 0.26mg 0.73mg 3%
Vitamin K 2.5µg 0.1µg 2%
Monounsaturated fat 8.751g 8.378g 1%
Iron 0.72mg 0.66mg 1%
Vitamin B5 0.21mg 0.25mg 1%
Net carbs 0.68g 0g N/A
Carbs 0.68g 0g 0%
Magnesium 27mg 26mg 0%
Sugar 0.5g 0g N/A
Copper 0.032mg 0.03mg 0%
Manganese 0.011mg 0.012mg 0%
Tryptophan 0.315mg 0.161mg 0%
Threonine 0.871mg 0.63mg 0%
Isoleucine 1.519mg 0.662mg 0%
Leucine 2.344mg 1.168mg 0%
Lysine 2.037mg 1.32mg 0%
Methionine 0.641mg 0.425mg 0%
Phenylalanine 1.289mg 0.561mg 0%
Valine 1.635mg 0.74mg 0%
Histidine 0.859mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +70.4%
Contains more FatsFats +118.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.6%
Contains more WaterWater +71.3%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Poly. FatPolyunsaturated fat +52.1%
~equal in Monounsaturated fat ~8.378g

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.