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  6. Monterey Jack vs. Surimi

Monterey Jack vs. Surimi — In-Depth Nutrition Comparison

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The main differences between monterey Jack and surimi

  • Monterey Jack is richer in calcium, vitamin B2, zinc, phosphorus, and vitamin A, yet surimi is richer in vitamin B12 and selenium.
  • Daily need coverage for saturated fat for monterey Jack is 94% higher.
  • Monterey Jack contains 83 times more calcium than surimi. Monterey Jack contains 746mg of calcium, while surimi contains 9mg.
  • Surimi contains less saturated fat.
  • Monterey Jack has a lower glycemic index than surimi.

Food types used in this article are Cheese, monterey and Fish, surimi.

Infographic

Monterey Jack vs Surimi 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%
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +8188.9%
Contains more IronIron +176.9%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +57.4%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +38.3%
Contains less SodiumSodium -76.2%
Contains more SeleniumSelenium +93.8%
~equal in Copper ~0.032mg
~equal in Manganese ~0.011mg

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%
Surimi
Surimi
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin AVitamin A +890%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1757.1%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +142.3%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +136.6%
Contains more Vitamin B12Vitamin B12 +92.8%
~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
Surimi
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +61.3%
Contains more FatsFats +3264.4%
Contains more OtherOther +386.3%
Contains more CarbsCarbs +907.4%
Contains more WaterWater +86.1%

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +5773.2%
Contains more Poly. FatPolyunsaturated fat +102.9%
Contains less Sat. FatSaturated fat -99%

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Surimi DV% diff.
Saturated fat 19.066g 0.191g 86%
Calcium 746mg 9mg 74%
Fats 30.28g 0.9g 45%
Vitamin B12 0.83µg 1.6µg 32%
Vitamin B2 0.39mg 0.021mg 28%
Selenium 14.5µg 28.1µg 25%
Zinc 3mg 0.33mg 24%
Phosphorus 444mg 282mg 23%
Monounsaturated fat 8.751g 0.149g 22%
Cholesterol 89mg 30mg 20%
Vitamin A 198µg 20µg 20%
Sodium 600mg 143mg 20%
Protein 24.48g 15.18g 19%
Calories 373kcal 99kcal 14%
Iron 0.72mg 0.26mg 6%
Magnesium 27mg 43mg 4%
Vitamin B6 0.079mg 0.03mg 4%
Folate 18µg 2µg 4%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Polyunsaturated fat 0.899g 0.443g 3%
Vitamin B5 0.21mg 0.07mg 3%
Vitamin D 22IU 3%
Carbs 0.68g 6.85g 2%
Vitamin E 0.26mg 0.63mg 2%
Vitamin K 2.5µg 0.1µg 2%
Potassium 81mg 112mg 1%
Vitamin B3 0.093mg 0.22mg 1%
Net carbs 0.68g 6.85g N/A
Sugar 0.5g 0g N/A
Copper 0.032mg 0.032mg 0%
Manganese 0.011mg 0.011mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Tryptophan 0.315mg 0.092mg 0%
Threonine 0.871mg 0.734mg 0%
Isoleucine 1.519mg 0.709mg 0%
Leucine 2.344mg 1.202mg 0%
Lysine 2.037mg 1.387mg 0%
Methionine 0.641mg 0.515mg 0%
Phenylalanine 1.289mg 0.595mg 0%
Valine 1.635mg 0.77mg 0%
Histidine 0.859mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Surimi
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
19%
Surimi
Minerals Daily Need Coverage Score
72%
Monterey Jack
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 18.875g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($4)
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.