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  6. Pacific saury raw vs. Monterey Jack

Pacific saury raw vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between pacific saury raw and monterey Jack?

  • Pacific saury raw is higher in vitamin B12 and vitamin B3, yet monterey Jack is higher in calcium, phosphorus, vitamin B2, zinc, and vitamin A.
  • Monterey Jack's daily need coverage for saturated fat is 95% more.
  • Pacific saury raw has 25 times more vitamin B3 than monterey Jack. While pacific saury raw has 2.3mg of vitamin B3, monterey Jack has only 0.093mg.
  • The amount of cholesterol in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Cheese, monterey types in this article.

Infographic

Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +14.8%
Contains more PotassiumPotassium +219.8%
Contains more CopperCopper +59.4%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +2081.8%
Contains more CalciumCalcium +1208.8%
Contains more IronIron +30.9%
Contains more ZincZinc +347.8%
Contains more PhosphorusPhosphorus +101.8%
Contains more SeleniumSelenium +15.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 DVitamin D +316.7%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B3Vitamin B3 +2373.1%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin B12Vitamin B12 +141%
Contains more CholineCholine +322.1%
Contains more Vitamin AVitamin A +842.9%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B2Vitamin B2 +519%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +20%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Monterey Jack DV% diff.
Saturated fat 0.118g 19.066g 86%
Calcium 57mg 746mg 69%
Vitamin B12 2µg 0.83µg 49%
Fats 0.69g 30.28g 46%
Phosphorus 220mg 444mg 32%
Vitamin B2 0.063mg 0.39mg 25%
Sodium 39mg 600mg 24%
Zinc 0.67mg 3mg 21%
Monounsaturated fat 0.157g 8.751g 21%
Vitamin A 21µg 198µg 20%
Cholesterol 39mg 89mg 17%
Vitamin B3 2.3mg 0.093mg 14%
Calories 88kcal 373kcal 14%
Vitamin B5 0.75mg 0.21mg 11%
Vitamin D 2.5µg 0.6µg 10%
Manganese 0.24mg 0.011mg 10%
Protein 19.26g 24.48g 10%
Vitamin D 99IU 22IU 10%
Choline 65mg 15.4mg 9%
Potassium 259mg 81mg 5%
Polyunsaturated fat 0.202g 0.899g 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B1 0.058mg 0.015mg 4%
Selenium 12.6µg 14.5µg 3%
Vitamin B6 0.117mg 0.079mg 3%
Copper 0.051mg 0.032mg 2%
Vitamin K 0.1µg 2.5µg 2%
Iron 0.55mg 0.72mg 2%
Folate 15µg 18µg 1%
Magnesium 31mg 27mg 1%
Carbs 0g 0.68g 0%
Net carbs 0g 0.68g N/A
Sugar 0g 0.5g N/A
Vitamin E 0.2mg 0.26mg 0%
Tryptophan 0.216mg 0.315mg 0%
Threonine 0.844mg 0.871mg 0%
Isoleucine 0.887mg 1.519mg 0%
Leucine 1.565mg 2.344mg 0%
Lysine 1.768mg 2.037mg 0%
Methionine 0.57mg 0.641mg 0%
Phenylalanine 0.752mg 1.289mg 0%
Valine 0.992mg 1.635mg 0%
Histidine 0.567mg 0.859mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 WaterWater +92.4%
Contains more ProteinProtein +27.1%
Contains more FatsFats +4288.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +214.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -99.4%
Contains more Mono. FatMonounsaturated fat +5473.9%
Contains more Poly. FatPolyunsaturated fat +345%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.