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Swordfish vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between swordfish and monterey Jack?

  • Swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B12, yet monterey Jack is richer in calcium, vitamin B2, and zinc.
  • Swordfish's daily need coverage for vitamin D is 107% higher.
  • Swordfish has 100 times more vitamin B3 than monterey Jack. Swordfish has 9.254mg of vitamin B3, while monterey Jack has 0.093mg.
  • Swordfish contains less sodium.
  • Swordfish has a lower glycemic index than monterey Jack.

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

Infographic

Swordfish vs Monterey Jack infographic
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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.
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%
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 +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%
Contains more CalciumCalcium +12333.3%
Contains more IronIron +60%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +46.1%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 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%
Contains more Vitamin AVitamin A +360.5%
Contains more Vitamin B2Vitamin B2 +519%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +66.4%
Contains more FatsFats +281.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +886.1%
~equal in Protein ~24.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 -90%
Contains more Poly. FatPolyunsaturated fat +52.2%
Contains more Mono. FatMonounsaturated fat +146.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Monterey Jack DV% diff.
Selenium 68.5µg 14.5µg 98%
Vitamin D 666IU 22IU 81%
Vitamin D 16.6µg 0.6µg 80%
Saturated fat 1.911g 19.066g 78%
Calcium 6mg 746mg 74%
Vitamin B3 9.254mg 0.093mg 57%
Vitamin B6 0.615mg 0.079mg 41%
Fats 7.93g 30.28g 34%
Vitamin B12 1.62µg 0.83µg 33%
Vitamin B2 0.063mg 0.39mg 25%
Sodium 97mg 600mg 22%
Phosphorus 304mg 444mg 20%
Zinc 0.78mg 3mg 20%
Vitamin A 43µg 198µg 17%
Vitamin E 2.41mg 0.26mg 14%
Monounsaturated fat 3.544g 8.751g 13%
Potassium 499mg 81mg 12%
Choline 77.5mg 15.4mg 11%
Calories 172kcal 373kcal 10%
Vitamin B1 0.089mg 0.015mg 6%
Vitamin B5 0.417mg 0.21mg 4%
Folate 2µg 18µg 4%
Cholesterol 78mg 89mg 4%
Polyunsaturated fat 1.368g 0.899g 3%
Iron 0.45mg 0.72mg 3%
Protein 23.45g 24.48g 2%
Magnesium 35mg 27mg 2%
Vitamin K 0.1µg 2.5µg 2%
Copper 0.046mg 0.032mg 2%
Net carbs 0g 0.68g N/A
Carbs 0g 0.68g 0%
Sugar 0g 0.5g N/A
Manganese 0.013mg 0.011mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.315mg 0%
Threonine 1.035mg 0.871mg 0%
Isoleucine 1.088mg 1.519mg 0%
Leucine 1.919mg 2.344mg 0%
Lysine 2.168mg 2.037mg 0%
Methionine 0.699mg 0.641mg 0%
Phenylalanine 0.922mg 1.289mg 0%
Valine 1.216mg 1.635mg 0%
Histidine 0.695mg 0.859mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish 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
72%
Swordfish
26%
Monterey Jack
Minerals Daily Need Coverage Score
64%
Swordfish
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 503mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 17.155g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
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.

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