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Monterey Jack vs. Smoked salmon — In-Depth Nutrition Comparison

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Important differences between monterey Jack and smoked salmon

  • Monterey Jack has more calcium, phosphorus, zinc, and vitamin B2; however, smoked salmon has more vitamin D, vitamin B12, selenium, vitamin B3, and copper.
  • Smoked salmon's daily need coverage for vitamin D is 111% more.
  • Monterey Jack has 68 times more calcium than smoked salmon. Monterey Jack has 746mg of calcium, while smoked salmon has 11mg.
  • Smoked salmon is lower in saturated fat.
  • Monterey Jack has a higher glycemic index than smoked salmon.

The food varieties used in the comparison are Cheese, monterey and Fish, salmon, chinook, smoked.

Infographic

Monterey Jack vs Smoked salmon infographic
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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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +6681.8%
Contains more ZincZinc +867.7%
Contains more PhosphorusPhosphorus +170.7%
Contains less SodiumSodium -10.7%
Contains more PotassiumPotassium +116%
Contains more IronIron +18.1%
Contains more CopperCopper +618.8%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +123.4%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +661.5%
Contains more Vitamin B2Vitamin B2 +286.1%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +800%
Contains more Vitamin EVitamin E +419.2%
Contains more Vitamin DVitamin D +2750%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +4975.3%
Contains more Vitamin B5Vitamin B5 +314.3%
Contains more Vitamin B6Vitamin B6 +251.9%
Contains more Vitamin B12Vitamin B12 +292.8%
Contains more CholineCholine +477.9%
~equal in Vitamin C ~0mg

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +33.9%
Contains more FatsFats +600.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +75.6%
Contains more OtherOther +52.1%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +332.6%
Contains less Sat. FatSaturated fat -95.1%
Contains more Poly. FatPolyunsaturated fat +10.7%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Smoked salmon DV% diff.
Vitamin B12 0.83µg 3.26µg 101%
Vitamin D 0.6µg 17.1µg 83%
Vitamin D 22IU 685IU 83%
Saturated fat 19.066g 0.929g 82%
Calcium 746mg 11mg 74%
Fats 30.28g 4.32g 40%
Phosphorus 444mg 164mg 40%
Selenium 14.5µg 32.4µg 33%
Vitamin B3 0.093mg 4.72mg 29%
Zinc 3mg 0.31mg 24%
Cholesterol 89mg 23mg 22%
Copper 0.032mg 0.23mg 22%
Vitamin B2 0.39mg 0.101mg 22%
Vitamin A 198µg 26µg 19%
Monounsaturated fat 8.751g 2.023g 17%
Vitamin B6 0.079mg 0.278mg 15%
Choline 15.4mg 89mg 13%
Vitamin B5 0.21mg 0.87mg 13%
Calories 373kcal 117kcal 13%
Protein 24.48g 18.28g 12%
Vitamin E 0.26mg 1.35mg 7%
Folate 18µg 2µg 4%
Sodium 600mg 672mg 3%
Potassium 81mg 175mg 3%
Iron 0.72mg 0.85mg 2%
Vitamin K 2.5µg 0.1µg 2%
Magnesium 27mg 18mg 2%
Polyunsaturated fat 0.899g 0.995g 1%
Vitamin B1 0.015mg 0.023mg 1%
Carbs 0.68g 0g 0%
Net carbs 0.68g 0g N/A
Sugar 0.5g 0g N/A
Manganese 0.011mg 0.017mg 0%
Tryptophan 0.315mg 0.205mg 0%
Threonine 0.871mg 0.801mg 0%
Isoleucine 1.519mg 0.842mg 0%
Leucine 2.344mg 1.486mg 0%
Lysine 2.037mg 1.679mg 0%
Methionine 0.641mg 0.541mg 0%
Phenylalanine 1.289mg 0.714mg 0%
Valine 1.635mg 0.942mg 0%
Histidine 0.859mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
72%
Monterey Jack
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 18.137g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 72mg)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $10)
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.

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.