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  6. Almond vs. Port Salut

Almond vs. Port Salut — In-Depth Nutrition Comparison

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A recap on differences between Almond and Port Salut

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Fiber, and Iron, however, Port Salut is higher in Vitamin B12.
  • Almond covers your daily Vitamin E needs 169% more than Port Salut.
  • Almond has less Saturated Fat.

Food varieties used in this article are Nuts, almonds and Cheese, port de salut.

Infographic

Almond vs Port Salut 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.
Almond
Almond
8
:
2
Port Salut
Port Salut
Contains more Iron +762.8%
Contains more Magnesium +1025%
Contains more Phosphorus +33.6%
Contains more Potassium +439%
Contains less Sodium -99.8%
Contains more Zinc +20%
Contains more Copper +4586.4%
Contains more Manganese +19709.1%
Contains more Calcium +141.6%
Contains more Selenium +253.7%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Contains more Iron +762.8%
Contains more Magnesium +1025%
Contains more Phosphorus +33.6%
Contains more Potassium +439%
Contains less Sodium -99.8%
Contains more Zinc +20%
Contains more Copper +4586.4%
Contains more Manganese +19709.1%
Contains more Calcium +141.6%
Contains more Selenium +253.7%

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.
Almond
Almond
7
:
4
Port Salut
Port Salut
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +1364.3%
Contains more Vitamin B2 +374.2%
Contains more Vitamin B3 +5930%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B6 +158.5%
Contains more Folate +144.4%
Contains more Vitamin A +54500%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +1364.3%
Contains more Vitamin B2 +374.2%
Contains more Vitamin B3 +5930%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B6 +158.5%
Contains more Folate +144.4%
Contains more Vitamin A +54500%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Port Salut
Port Salut
Contains more Fats +77.1%
Contains more Carbs +3680.7%
Contains more Other +48%
Contains more Protein +12.4%
Contains more Water +930.6%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more Fats +77.1%
Contains more Carbs +3680.7%
Contains more Other +48%
Contains more Protein +12.4%
Contains more Water +930.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
3
:
0
Port Salut
Port Salut
Contains less Saturated Fat -77.2%
Contains more Monounsaturated Fat +237.9%
Contains more Polyunsaturated fat +1591.2%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains less Saturated Fat -77.2%
Contains more Monounsaturated Fat +237.9%
Contains more Polyunsaturated fat +1591.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Port Salut Opinion
Net carbs 9.05g 0.57g Almond
Protein 21.15g 23.78g Port Salut
Fats 49.93g 28.2g Almond
Carbs 21.55g 0.57g Almond
Calories 579kcal 352kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.57g Port Salut
Fiber 12.5g 0g Almond
Calcium 269mg 650mg Port Salut
Iron 3.71mg 0.43mg Almond
Magnesium 270mg 24mg Almond
Phosphorus 481mg 360mg Almond
Potassium 733mg 136mg Almond
Sodium 1mg 534mg Almond
Zinc 3.12mg 2.6mg Almond
Copper 1.031mg 0.022mg Almond
Manganese 2.179mg 0.011mg Almond
Selenium 4.1µg 14.5µg Port Salut
Vitamin A 2IU 1092IU Port Salut
Vitamin A RAE 0µg 315µg Port Salut
Vitamin E 25.63mg 0.24mg Almond
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin B1 0.205mg 0.014mg Almond
Vitamin B2 1.138mg 0.24mg Almond
Vitamin B3 3.618mg 0.06mg Almond
Vitamin B5 0.471mg 0.21mg Almond
Vitamin B6 0.137mg 0.053mg Almond
Folate 44µg 18µg Almond
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 0µg 2.4µg Port Salut
Tryptophan 0.211mg 0.343mg Port Salut
Threonine 0.601mg 0.876mg Port Salut
Isoleucine 0.751mg 1.446mg Port Salut
Leucine 1.473mg 2.482mg Port Salut
Lysine 0.568mg 1.987mg Port Salut
Methionine 0.157mg 0.734mg Port Salut
Phenylalanine 1.132mg 1.323mg Port Salut
Valine 0.855mg 1.707mg Port Salut
Histidine 0.539mg 0.686mg Port Salut
Cholesterol 0mg 123mg Almond
Trans Fat 0.015g Port Salut
Saturated Fat 3.802g 16.691g Almond
Monounsaturated Fat 31.551g 9.338g Almond
Polyunsaturated fat 12.329g 0.729g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Port Salut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
31%
Port Salut
Minerals Daily Need Coverage Score
142%
Almond
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 533mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 12.889g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 27)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1.1)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.