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  6. Monterey Jack vs. Squid

Monterey Jack vs. Squid — In-Depth Nutrition Comparison

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The main differences between monterey Jack and squid

  • Monterey Jack is richer in calcium, yet squid is richer in vitamin B12, selenium, iron, copper, vitamin B2, phosphorus, and potassium.
  • Daily need coverage for vitamin B12 for squid is 190% higher.
  • Monterey Jack contains 81 times more saturated fat than squid. Monterey Jack contains 19.066g of saturated fat, while squid contains 0.236g.

Food types used in this article are Cheese, monterey and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Monterey Jack vs Squid 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%
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more CalciumCalcium +314.4%
Contains less SodiumSodium -19.4%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +686.4%
Contains more IronIron +1405.6%
Contains more CopperCopper +3018.8%
Contains more ZincZinc +15.3%
Contains more PhosphorusPhosphorus +30.6%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +517.9%

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%
Squid
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 +13.3%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +2253.8%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +241.8%
Contains more Vitamin B12Vitamin B12 +550.6%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~203µg

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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +2062.9%
Contains more ProteinProtein +32.7%
Contains more CarbsCarbs +141.2%
Contains more WaterWater +49%
~equal in Other ~3.36g

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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +5301.9%
Contains more Poly. FatPolyunsaturated fat +235.4%
Contains less Sat. FatSaturated fat -98.8%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Squid DV% diff.
Vitamin B12 0.83µg 5.4µg 190%
Selenium 14.5µg 89.6µg 137%
Iron 0.72mg 10.84mg 127%
Copper 0.032mg 0.998mg 107%
Vitamin B2 0.39mg 1.729mg 103%
Saturated fat 19.066g 0.236g 86%
Calcium 746mg 180mg 57%
Cholesterol 89mg 224mg 45%
Fats 30.28g 1.4g 44%
Monounsaturated fat 8.751g 0.162g 21%
Phosphorus 444mg 580mg 19%
Potassium 81mg 637mg 16%
Protein 24.48g 32.48g 16%
Vitamin B6 0.079mg 0.27mg 15%
Vitamin B5 0.21mg 0.9mg 14%
Vitamin B3 0.093mg 2.189mg 13%
Calories 373kcal 158kcal 11%
Manganese 0.011mg 0.209mg 9%
Vitamin C 0mg 8.5mg 9%
Magnesium 27mg 60mg 8%
Sodium 600mg 744mg 6%
Polyunsaturated fat 0.899g 0.268g 4%
Zinc 3mg 3.46mg 4%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Folate 18µg 24µg 2%
Vitamin A 198µg 203µg 1%
Net carbs 0.68g 1.64g N/A
Carbs 0.68g 1.64g 0%
Sugar 0.5g N/A
Vitamin B1 0.015mg 0.017mg 0%
Tryptophan 0.315mg 0.364mg 0%
Threonine 0.871mg 1.398mg 0%
Isoleucine 1.519mg 1.414mg 0%
Leucine 2.344mg 2.287mg 0%
Lysine 2.037mg 2.427mg 0%
Methionine 0.641mg 0.733mg 0%
Phenylalanine 1.289mg 1.164mg 0%
Valine 1.635mg 1.419mg 0%
Histidine 0.859mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Squid
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
104%
Squid
Minerals Daily Need Coverage Score
72%
Monterey Jack
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 18.83g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid
Squid is cheaper (difference - $4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 135mg)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 144mg)

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.