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  6. Monterey Jack vs. Sockeye salmon

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

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Differences between monterey Jack and sockeye salmon

  • Monterey Jack has more calcium and zinc, while sockeye salmon has more vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, and vitamin B5.
  • Sockeye salmon's daily need coverage for vitamin B12 is 152% higher.
  • Sockeye salmon contains 68 times less calcium than monterey Jack. Monterey Jack contains 746mg of calcium, while sockeye salmon contains 11mg.
  • The amount of saturated fat in sockeye salmon is lower.
  • Sockeye salmon has a lower glycemic index. The glycemic index of sockeye salmon is 0, while the glycemic index of monterey Jack is 27.

The food types used in this comparison are Cheese, monterey and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Monterey Jack vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +6681.8%
Contains more IronIron +38.5%
Contains more ZincZinc +445.5%
Contains more PhosphorusPhosphorus +45.6%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +438.3%
Contains more CopperCopper +137.5%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +144.8%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin AVitamin A +241.4%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +157.1%
Contains more Vitamin EVitamin E +280.8%
Contains more Vitamin DVitamin D +2683.3%
Contains more Vitamin B1Vitamin B1 +946.7%
Contains more Vitamin B3Vitamin B3 +10784.9%
Contains more Vitamin B5Vitamin B5 +506.7%
Contains more Vitamin B6Vitamin B6 +946.8%
Contains more Vitamin B12Vitamin B12 +438.6%
Contains more CholineCholine +631.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Sockeye salmon DV% diff.
Vitamin B12 0.83µg 4.47µg 152%
Saturated fat 19.066g 0.969g 82%
Vitamin D 22IU 670IU 81%
Vitamin D 0.6µg 16.7µg 81%
Calcium 746mg 11mg 74%
Vitamin B3 0.093mg 10.123mg 63%
Vitamin B6 0.079mg 0.827mg 58%
Selenium 14.5µg 35.5µg 38%
Fats 30.28g 5.57g 38%
Zinc 3mg 0.55mg 22%
Sodium 600mg 92mg 22%
Vitamin B5 0.21mg 1.274mg 21%
Phosphorus 444mg 305mg 20%
Choline 15.4mg 112.6mg 18%
Monounsaturated fat 8.751g 1.864g 17%
Vitamin A 198µg 58µg 16%
Vitamin B1 0.015mg 0.157mg 12%
Vitamin B2 0.39mg 0.246mg 11%
Calories 373kcal 156kcal 11%
Potassium 81mg 436mg 10%
Cholesterol 89mg 61mg 9%
Copper 0.032mg 0.076mg 5%
Vitamin E 0.26mg 0.99mg 5%
Protein 24.48g 26.48g 4%
Polyunsaturated fat 0.899g 1.327g 3%
Iron 0.72mg 0.52mg 3%
Folate 18µg 7µg 3%
Magnesium 27mg 36mg 2%
Vitamin K 2.5µg 0.1µg 2%
Net carbs 0.68g 0g N/A
Carbs 0.68g 0g 0%
Sugar 0.5g 0g N/A
Manganese 0.011mg 0.013mg 0%
Trans fat 0.023g N/A
Tryptophan 0.315mg 0.335mg 0%
Threonine 0.871mg 1.247mg 0%
Isoleucine 1.519mg 1.274mg 0%
Leucine 2.344mg 2.185mg 0%
Lysine 2.037mg 2.574mg 0%
Methionine 0.641mg 0.858mg 0%
Phenylalanine 1.289mg 1.086mg 0%
Valine 1.635mg 1.461mg 0%
Histidine 0.859mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +443.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +472.6%
Contains more WaterWater +64.2%
~equal in Protein ~26.48g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +369.5%
Contains less Sat. FatSaturated fat -94.9%
Contains more Poly. FatPolyunsaturated fat +47.6%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.