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  6. Monterey Jack vs. Seaweed

Monterey Jack vs. Seaweed — In-Depth Nutrition Comparison

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Significant differences between monterey Jack and seaweed

  • Monterey Jack has more calcium, phosphorus, vitamin B12, and selenium; however, seaweed is richer in vitamin K, folate, iron, and magnesium.
  • Monterey Jack covers your daily saturated fat needs 94% more than seaweed.
  • Seaweed contains less cholesterol.

Specific food types used in this comparison are Cheese, monterey and Seaweed, kelp, raw.

Infographic

Monterey Jack vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more CalciumCalcium +344%
Contains more ZincZinc +143.9%
Contains more PhosphorusPhosphorus +957.1%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +348.1%
Contains more IronIron +295.8%
Contains more CopperCopper +306.3%
Contains less SodiumSodium -61.2%
Contains more ManganeseManganese +1718.2%
~equal in Potassium ~89mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +3850%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +234.6%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +405.4%
Contains more Vitamin B5Vitamin B5 +205.7%
Contains more Vitamin KVitamin K +2540%
Contains more FolateFolate +900%

All nutrients comparison - raw data values

Nutrient Monterey Jack Seaweed DV% diff.
Saturated fat 19.066g 0.247g 86%
Calcium 746mg 168mg 58%
Phosphorus 444mg 42mg 57%
Vitamin K 2.5µg 66µg 53%
Fats 30.28g 0.56g 46%
Protein 24.48g 1.68g 46%
Folate 18µg 180µg 41%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Iron 0.72mg 2.85mg 27%
Selenium 14.5µg 0.7µg 25%
Monounsaturated fat 8.751g 0.098g 22%
Magnesium 27mg 121mg 22%
Vitamin A 198µg 6µg 21%
Vitamin B2 0.39mg 0.15mg 18%
Calories 373kcal 43kcal 17%
Sodium 600mg 233mg 16%
Zinc 3mg 1.23mg 16%
Copper 0.032mg 0.13mg 11%
Vitamin B5 0.21mg 0.642mg 9%
Manganese 0.011mg 0.2mg 8%
Vitamin B6 0.079mg 0.002mg 6%
Polyunsaturated fat 0.899g 0.047g 6%
Fiber 0g 1.3g 5%
Vitamin E 0.26mg 0.87mg 4%
Vitamin C 0mg 3mg 3%
Vitamin D 22IU 0IU 3%
Carbs 0.68g 9.57g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin B3 0.093mg 0.47mg 2%
Net carbs 0.68g 8.27g N/A
Potassium 81mg 89mg 0%
Sugar 0.5g 0.6g N/A
Choline 15.4mg 12.8mg 0%
Tryptophan 0.315mg 0.048mg 0%
Threonine 0.871mg 0.055mg 0%
Isoleucine 1.519mg 0.076mg 0%
Leucine 2.344mg 0.083mg 0%
Lysine 2.037mg 0.082mg 0%
Methionine 0.641mg 0.025mg 0%
Phenylalanine 1.289mg 0.043mg 0%
Valine 1.635mg 0.072mg 0%
Histidine 0.859mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1357.1%
Contains more FatsFats +5307.1%
Contains more CarbsCarbs +1307.4%
Contains more WaterWater +98.9%
Contains more OtherOther +86.2%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +8829.6%
Contains more Poly. FatPolyunsaturated fat +1812.8%
Contains less Sat. FatSaturated fat -98.7%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.