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  6. Monterey Jack vs. Roe

Monterey Jack vs. Roe — In-Depth Nutrition Comparison

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Important differences between monterey Jack and roe

  • Monterey Jack has more calcium; however, roe has more vitamin B12, selenium, vitamin B2, vitamin B1, vitamin B5, and folate.
  • Roe's daily need coverage for vitamin B12 is 446% more.
  • Monterey Jack has 27 times more calcium than roe. Monterey Jack has 746mg of calcium, while roe has 28mg.
  • Roe is lower in saturated fat.

The food varieties used in the comparison are Cheese, monterey and Fish, roe, mixed species, cooked, dry heat.

Infographic

Monterey Jack vs Roe 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%
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +2564.3%
Contains more ZincZinc +134.4%
Contains more PotassiumPotassium +249.4%
Contains more CopperCopper +300%
Contains more PhosphorusPhosphorus +16%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +256.6%
~equal in Magnesium ~26mg
~equal in Iron ~0.77mg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin AVitamin A +117.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1746.7%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +2257%
Contains more Vitamin B5Vitamin B5 +449.5%
Contains more Vitamin B6Vitamin B6 +134.2%
Contains more Vitamin B12Vitamin B12 +1290.4%
Contains more FolateFolate +411.1%

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +267.9%
Contains more OtherOther +36.5%
Contains more ProteinProtein +16.9%
Contains more CarbsCarbs +182.4%
Contains more WaterWater +43%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +311%
Contains less Sat. FatSaturated fat -90.2%
Contains more Poly. FatPolyunsaturated fat +278.6%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Roe DV% diff.
Vitamin B12 0.83µg 11.54µg 446%
Cholesterol 89mg 479mg 130%
Saturated fat 19.066g 1.866g 78%
Calcium 746mg 28mg 72%
Selenium 14.5µg 51.7µg 68%
Vitamin B2 0.39mg 0.949mg 43%
Fats 30.28g 8.23g 34%
Vitamin B1 0.015mg 0.277mg 22%
Sodium 600mg 117mg 21%
Folate 18µg 92µg 19%
Vitamin B5 0.21mg 1.154mg 19%
Vitamin C 0mg 16.4mg 18%
Monounsaturated fat 8.751g 2.129g 17%
Polyunsaturated fat 0.899g 3.404g 17%
Zinc 3mg 1.28mg 16%
Vitamin B3 0.093mg 2.192mg 13%
Vitamin A 198µg 91µg 12%
Copper 0.032mg 0.128mg 11%
Phosphorus 444mg 515mg 10%
Vitamin B6 0.079mg 0.185mg 8%
Protein 24.48g 28.62g 8%
Calories 373kcal 204kcal 8%
Potassium 81mg 283mg 6%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Iron 0.72mg 0.77mg 1%
Carbs 0.68g 1.92g 0%
Net carbs 0.68g 1.92g N/A
Magnesium 27mg 26mg 0%
Sugar 0.5g N/A
Manganese 0.011mg 0.013mg 0%
Tryptophan 0.315mg 0.375mg 0%
Threonine 0.871mg 1.305mg 0%
Isoleucine 1.519mg 1.465mg 0%
Leucine 2.344mg 2.509mg 0%
Lysine 2.037mg 2.179mg 0%
Methionine 0.641mg 0.71mg 0%
Phenylalanine 1.289mg 1.401mg 0%
Valine 1.635mg 1.676mg 0%
Histidine 0.859mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
157%
Roe
Minerals Daily Need Coverage Score
72%
Monterey Jack
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 483mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 17.2g)
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 390mg)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $96)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.