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  6. Tuna salad vs. Monterey Jack

Tuna salad vs. Monterey Jack — In-Depth Nutrition Comparison

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Summary of differences between tuna salad and monterey Jack

  • Tuna salad has more selenium, vitamin B3, and vitamin B12; however, monterey Jack is higher in calcium, phosphorus, vitamin B2, zinc, and vitamin A.
  • Monterey Jack covers your daily need for saturated fat, 88% more than tuna salad.
  • Tuna salad has 72 times more vitamin B3 than monterey Jack. While tuna salad has 6.7mg of vitamin B3, monterey Jack has only 0.093mg.
  • Tuna salad has less cholesterol.

These are the specific foods used in this comparison Fish, tuna salad and Cheese, monterey.

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 PotassiumPotassium +119.8%
Contains more IronIron +38.9%
Contains more CopperCopper +353.1%
Contains less SodiumSodium -33%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +184.1%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +4288.2%
Contains more ZincZinc +435.7%
Contains more PhosphorusPhosphorus +149.4%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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 B1Vitamin B1 +106.7%
Contains more Vitamin B3Vitamin B3 +7104.3%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin B12Vitamin B12 +44.6%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin B2Vitamin B2 +457.1%
Contains more FolateFolate +125%
~equal in Vitamin B6 ~0.079mg

All nutrients comparison - raw data values

Nutrient Tuna salad Monterey Jack DV% diff.
Saturated fat 1.544g 19.066g 80%
Calcium 17mg 746mg 73%
Selenium 41.2µg 14.5µg 49%
Vitamin B3 6.7mg 0.093mg 41%
Phosphorus 178mg 444mg 38%
Fats 9.26g 30.28g 32%
Vitamin B2 0.07mg 0.39mg 25%
Cholesterol 13mg 89mg 25%
Zinc 0.56mg 3mg 22%
Polyunsaturated fat 4.122g 0.899g 21%
Vitamin A 24µg 198µg 19%
Protein 16.04g 24.48g 17%
Vitamin B12 1.2µg 0.83µg 15%
Monounsaturated fat 2.887g 8.751g 15%
Copper 0.145mg 0.032mg 13%
Sodium 402mg 600mg 9%
Calories 187kcal 373kcal 9%
Iron 1mg 0.72mg 4%
Vitamin D 0.6µg 3%
Potassium 178mg 81mg 3%
Vitamin D 22IU 3%
Carbs 9.41g 0.68g 3%
Choline 15.4mg 3%
Folate 8µg 18µg 3%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Magnesium 19mg 27mg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin B1 0.031mg 0.015mg 1%
Vitamin B5 0.26mg 0.21mg 1%
Manganese 0.04mg 0.011mg 1%
Net carbs 9.41g 0.68g N/A
Sugar 0.5g N/A
Vitamin B6 0.081mg 0.079mg 0%
Tryptophan 0.18mg 0.315mg 0%
Threonine 0.701mg 0.871mg 0%
Isoleucine 0.739mg 1.519mg 0%
Leucine 1.293mg 2.344mg 0%
Lysine 1.457mg 2.037mg 0%
Methionine 0.47mg 0.641mg 0%
Phenylalanine 0.626mg 1.289mg 0%
Valine 0.824mg 1.635mg 0%
Histidine 0.467mg 0.859mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 CarbsCarbs +1283.8%
Contains more WaterWater +54%
Contains more ProteinProtein +52.6%
Contains more FatsFats +227%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -91.9%
Contains more Poly. FatPolyunsaturated fat +358.5%
Contains more Mono. FatMonounsaturated fat +203.1%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.