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  6. Mussels vs. Monterey Jack

Mussels vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between mussels and monterey Jack

  • Mussels has more vitamin B12, manganese, selenium, iron, vitamin B1, vitamin B3, and vitamin C; however, monterey Jack is richer in calcium and phosphorus.
  • Mussels covers your daily vitamin B12 needs 965% more than monterey Jack.
  • Mussels contains less saturated fat.
  • Mussels has a higher glycemic index. The glycemic index of mussels is 50, while the glycemic index of monterey Jack is 27.

Specific food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Cheese, monterey.

Infographic

Mussels vs Monterey Jack 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +230.9%
Contains more IronIron +833.3%
Contains more CopperCopper +365.6%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +61718.2%
Contains more SeleniumSelenium +517.9%
Contains more CalciumCalcium +2160.6%
Contains more ZincZinc +12.4%
Contains more PhosphorusPhosphorus +55.8%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +3125.8%
Contains more Vitamin B5Vitamin B5 +352.4%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin B12Vitamin B12 +2791.6%
Contains more FolateFolate +322.2%
Contains more Vitamin AVitamin A +117.6%
~equal in Vitamin B2 ~0.39mg

All nutrients comparison - raw data values

Nutrient Mussels Monterey Jack DV% diff.
Vitamin B12 24µg 0.83µg 965%
Manganese 6.8mg 0.011mg 295%
Selenium 89.6µg 14.5µg 137%
Saturated fat 0.85g 19.066g 83%
Iron 6.72mg 0.72mg 75%
Calcium 33mg 746mg 71%
Fats 4.48g 30.28g 40%
Vitamin B1 0.3mg 0.015mg 24%
Phosphorus 285mg 444mg 23%
Monounsaturated fat 1.014g 8.751g 19%
Vitamin B3 3mg 0.093mg 18%
Vitamin B5 0.95mg 0.21mg 15%
Vitamin C 13.6mg 0mg 15%
Folate 76µg 18µg 15%
Copper 0.149mg 0.032mg 13%
Vitamin A 91µg 198µg 12%
Cholesterol 56mg 89mg 11%
Sodium 369mg 600mg 10%
Calories 172kcal 373kcal 10%
Potassium 268mg 81mg 6%
Zinc 2.67mg 3mg 3%
Choline 15.4mg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Vitamin K 2.5µg 2%
Polyunsaturated fat 1.212g 0.899g 2%
Vitamin B2 0.42mg 0.39mg 2%
Vitamin B6 0.1mg 0.079mg 2%
Vitamin E 0.26mg 2%
Magnesium 37mg 27mg 2%
Carbs 7.39g 0.68g 2%
Protein 23.8g 24.48g 1%
Net carbs 7.39g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.267mg 0.315mg 0%
Threonine 1.025mg 0.871mg 0%
Isoleucine 1.036mg 1.519mg 0%
Leucine 1.676mg 2.344mg 0%
Lysine 1.779mg 2.037mg 0%
Methionine 0.537mg 0.641mg 0%
Phenylalanine 0.853mg 1.289mg 0%
Valine 1.04mg 1.635mg 0%
Histidine 0.457mg 0.859mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +986.8%
Contains more WaterWater +49.1%
Contains more FatsFats +575.9%
Contains more OtherOther +11.6%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Poly. FatPolyunsaturated fat +34.8%
Contains more Mono. FatMonounsaturated fat +763%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.