Smoked salmon vs. Monterey Jack — In-Depth Nutrition Comparison
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Important differences between smoked salmon and monterey Jack
- Smoked salmon has more vitamin D, vitamin B12, selenium, vitamin B3, and copper; however, monterey Jack has more calcium, phosphorus, zinc, and vitamin B2.
- Smoked salmon's daily need coverage for vitamin D is 111% more.
- Smoked salmon has 51 times more vitamin B3 than monterey Jack. Smoked salmon has 4.72mg of vitamin B3, while monterey Jack has 0.093mg.
- Smoked salmon is lower in saturated fat.
- Monterey Jack has a higher glycemic index than smoked salmon.
The food varieties used in the comparison are Fish, salmon, chinook, smoked and Cheese, monterey.
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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.
| Contains more PotassiumPotassium | +116% |
| Contains more IronIron | +18.1% |
| Contains more CopperCopper | +618.8% |
| Contains more ManganeseManganese | +54.5% |
| Contains more SeleniumSelenium | +123.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +6681.8% |
| Contains more ZincZinc | +867.7% |
| Contains more PhosphorusPhosphorus | +170.7% |
| Contains less SodiumSodium | -10.7% |
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.
| Contains more Vitamin EVitamin E | +419.2% |
| Contains more Vitamin DVitamin D | +2750% |
| Contains more Vitamin B1Vitamin B1 | +53.3% |
| Contains more Vitamin B3Vitamin B3 | +4975.3% |
| Contains more Vitamin B5Vitamin B5 | +314.3% |
| Contains more Vitamin B6Vitamin B6 | +251.9% |
| Contains more Vitamin B12Vitamin B12 | +292.8% |
| Contains more CholineCholine | +477.9% |
| Contains more Vitamin AVitamin A | +661.5% |
| Contains more Vitamin B2Vitamin B2 | +286.1% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more WaterWater | +75.6% |
| Contains more OtherOther | +52.1% |
| Contains more ProteinProtein | +33.9% |
| Contains more FatsFats | +600.9% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
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 | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +332.6% |
~equal in
Polyunsaturated fat
~0.899g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.26µg | 0.83µg | 101% |
| Vitamin D | 17.1µg | 0.6µg | 83% |
| Vitamin D | 685IU | 22IU | 83% |
| Saturated fat | 0.929g | 19.066g | 82% |
| Calcium | 11mg | 746mg | 74% |
| Fats | 4.32g | 30.28g | 40% |
| Phosphorus | 164mg | 444mg | 40% |
| Selenium | 32.4µg | 14.5µg | 33% |
| Vitamin B3 | 4.72mg | 0.093mg | 29% |
| Zinc | 0.31mg | 3mg | 24% |
| Cholesterol | 23mg | 89mg | 22% |
| Copper | 0.23mg | 0.032mg | 22% |
| Vitamin B2 | 0.101mg | 0.39mg | 22% |
| Vitamin A | 26µg | 198µg | 19% |
| Monounsaturated fat | 2.023g | 8.751g | 17% |
| Vitamin B6 | 0.278mg | 0.079mg | 15% |
| Choline | 89mg | 15.4mg | 13% |
| Vitamin B5 | 0.87mg | 0.21mg | 13% |
| Calories | 117kcal | 373kcal | 13% |
| Protein | 18.28g | 24.48g | 12% |
| Vitamin E | 1.35mg | 0.26mg | 7% |
| Folate | 2µg | 18µg | 4% |
| Sodium | 672mg | 600mg | 3% |
| Potassium | 175mg | 81mg | 3% |
| Iron | 0.85mg | 0.72mg | 2% |
| Vitamin K | 0.1µg | 2.5µg | 2% |
| Magnesium | 18mg | 27mg | 2% |
| Polyunsaturated fat | 0.995g | 0.899g | 1% |
| Vitamin B1 | 0.023mg | 0.015mg | 1% |
| Carbs | 0g | 0.68g | 0% |
| Net carbs | 0g | 0.68g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Manganese | 0.017mg | 0.011mg | 0% |
| Tryptophan | 0.205mg | 0.315mg | 0% |
| Threonine | 0.801mg | 0.871mg | 0% |
| Isoleucine | 0.842mg | 1.519mg | 0% |
| Leucine | 1.486mg | 2.344mg | 0% |
| Lysine | 1.679mg | 2.037mg | 0% |
| Methionine | 0.541mg | 0.641mg | 0% |
| Phenylalanine | 0.714mg | 1.289mg | 0% |
| Valine | 0.942mg | 1.635mg | 0% |
| Histidine | 0.538mg | 0.859mg | 0% |
| Omega-3 - EPA | 0.183g | 0g | N/A |
| Omega-3 - DHA | 0.267g | 0g | N/A |
| Omega-3 - DPA | 0.073g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
76%
26%
Minerals Daily Need Coverage Score
49%
72%
Comparison summary
Which food is lower in Cholesterol?
Smoked salmon is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Smoked salmon is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Smoked salmon is lower in Saturated fat (difference - 18.137g)
Which food is lower in glycemic index?
Smoked salmon is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Monterey Jack contains less Sodium (difference - 72mg)
Which food is cheaper?
Monterey Jack is cheaper (difference - $10)
Which food is richer in minerals?
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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.