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Seaweed vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between seaweed and monterey Jack

  • Seaweed has more vitamin K, folate, iron, and magnesium; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Monterey Jack covers your daily saturated fat needs 94% more than seaweed.
  • Monterey Jack has 26 times less vitamin K than seaweed. Seaweed has 66µg of vitamin K, while monterey Jack has 2.5µg.
  • Seaweed contains less saturated fat.

Specific food types used in this comparison are Seaweed, kelp, raw and Cheese, monterey.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +348.1%
Contains more IronIron +295.8%
Contains more CopperCopper +306.3%
Contains less SodiumSodium -61.2%
Contains more ManganeseManganese +1718.2%
Contains more CalciumCalcium +344%
Contains more ZincZinc +143.9%
Contains more PhosphorusPhosphorus +957.1%
Contains more SeleniumSelenium +1971.4%
~equal in Potassium ~81mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 EVitamin E +234.6%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +405.4%
Contains more Vitamin B5Vitamin B5 +205.7%
Contains more Vitamin KVitamin K +2540%
Contains more FolateFolate +900%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +3850%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +1307.4%
Contains more WaterWater +98.9%
Contains more OtherOther +86.2%
Contains more ProteinProtein +1357.1%
Contains more FatsFats +5307.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -98.7%
Contains more Mono. FatMonounsaturated fat +8829.6%
Contains more Poly. FatPolyunsaturated fat +1812.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Monterey Jack
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seaweed Monterey Jack DV% diff.
Saturated fat 0.247g 19.066g 86%
Calcium 168mg 746mg 58%
Phosphorus 42mg 444mg 57%
Vitamin K 66µg 2.5µg 53%
Fats 0.56g 30.28g 46%
Protein 1.68g 24.48g 46%
Folate 180µg 18µg 41%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Iron 2.85mg 0.72mg 27%
Selenium 0.7µg 14.5µg 25%
Monounsaturated fat 0.098g 8.751g 22%
Magnesium 121mg 27mg 22%
Vitamin A 6µg 198µg 21%
Vitamin B2 0.15mg 0.39mg 18%
Calories 43kcal 373kcal 17%
Sodium 233mg 600mg 16%
Zinc 1.23mg 3mg 16%
Copper 0.13mg 0.032mg 11%
Vitamin B5 0.642mg 0.21mg 9%
Manganese 0.2mg 0.011mg 8%
Vitamin B6 0.002mg 0.079mg 6%
Polyunsaturated fat 0.047g 0.899g 6%
Fiber 1.3g 0g 5%
Vitamin E 0.87mg 0.26mg 4%
Vitamin C 3mg 0mg 3%
Vitamin D 0IU 22IU 3%
Carbs 9.57g 0.68g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin B3 0.47mg 0.093mg 2%
Net carbs 8.27g 0.68g N/A
Potassium 89mg 81mg 0%
Sugar 0.6g 0.5g N/A
Choline 12.8mg 15.4mg 0%
Tryptophan 0.048mg 0.315mg 0%
Threonine 0.055mg 0.871mg 0%
Isoleucine 0.076mg 1.519mg 0%
Leucine 0.083mg 2.344mg 0%
Lysine 0.082mg 2.037mg 0%
Methionine 0.025mg 0.641mg 0%
Phenylalanine 0.043mg 1.289mg 0%
Valine 0.072mg 1.635mg 0%
Histidine 0.024mg 0.859mg 0%
Omega-3 - EPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Monterey Jack
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
33%
Seaweed
26%
Monterey Jack
Minerals Daily Need Coverage Score
41%
Seaweed
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 18.819g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 27)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 0.1g)
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.
Which food is richer in vitamins?
?
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.