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  6. Monterey Jack vs. Swordfish

Monterey Jack vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between monterey Jack and swordfish?

  • Monterey Jack is richer in calcium, vitamin B2, and zinc, yet swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B12.
  • Swordfish's daily need coverage for vitamin D is 107% higher.
  • Monterey Jack has 124 times more calcium than swordfish. Monterey Jack has 746mg of calcium, while swordfish has 6mg.
  • Swordfish contains less saturated fat.
  • Swordfish has a lower glycemic index than monterey Jack.

We used Cheese, monterey and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Monterey Jack vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +12333.3%
Contains more IronIron +60%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +46.1%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +516%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +372.4%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +360.5%
Contains more Vitamin B2Vitamin B2 +519%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +800%
Contains more Vitamin EVitamin E +826.9%
Contains more Vitamin DVitamin D +2666.7%
Contains more Vitamin B1Vitamin B1 +493.3%
Contains more Vitamin B3Vitamin B3 +9850.5%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more Vitamin B6Vitamin B6 +678.5%
Contains more Vitamin B12Vitamin B12 +95.2%
Contains more CholineCholine +403.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Swordfish DV% diff.
Selenium 14.5µg 68.5µg 98%
Vitamin D 22IU 666IU 81%
Vitamin D 0.6µg 16.6µg 80%
Saturated fat 19.066g 1.911g 78%
Calcium 746mg 6mg 74%
Vitamin B3 0.093mg 9.254mg 57%
Vitamin B6 0.079mg 0.615mg 41%
Fats 30.28g 7.93g 34%
Vitamin B12 0.83µg 1.62µg 33%
Vitamin B2 0.39mg 0.063mg 25%
Sodium 600mg 97mg 22%
Phosphorus 444mg 304mg 20%
Zinc 3mg 0.78mg 20%
Vitamin A 198µg 43µg 17%
Vitamin E 0.26mg 2.41mg 14%
Monounsaturated fat 8.751g 3.544g 13%
Potassium 81mg 499mg 12%
Choline 15.4mg 77.5mg 11%
Calories 373kcal 172kcal 10%
Vitamin B1 0.015mg 0.089mg 6%
Vitamin B5 0.21mg 0.417mg 4%
Folate 18µg 2µg 4%
Cholesterol 89mg 78mg 4%
Polyunsaturated fat 0.899g 1.368g 3%
Iron 0.72mg 0.45mg 3%
Protein 24.48g 23.45g 2%
Magnesium 27mg 35mg 2%
Vitamin K 2.5µg 0.1µg 2%
Copper 0.032mg 0.046mg 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 0.056g N/A
Tryptophan 0.315mg 0.265mg 0%
Threonine 0.871mg 1.035mg 0%
Isoleucine 1.519mg 1.088mg 0%
Leucine 2.344mg 1.919mg 0%
Lysine 2.037mg 2.168mg 0%
Methionine 0.641mg 0.699mg 0%
Phenylalanine 1.289mg 0.922mg 0%
Valine 1.635mg 1.216mg 0%
Histidine 0.859mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +281.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +886.1%
Contains more WaterWater +66.4%
~equal in Protein ~23.45g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +146.9%
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +52.2%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.