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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
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
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 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 | -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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
72%
26%
Minerals Daily Need Coverage Score
64%
72%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 503mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 17.155g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $4)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
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.