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  6. Port Salut vs. Coconut

Port Salut vs. Coconut — In-Depth Nutrition Comparison

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How are Port Salut and Coconut different?

  • Port Salut is richer in Calcium, Vitamin B12, Phosphorus, and Vitamin A RAE, while Coconut is higher in Manganese, Copper, Fiber, and Iron.
  • Coconut covers your daily need of Saturated Fat 65% more than Port Salut.
  • Coconut is lower in Cholesterol.

Cheese, port de salut and Nuts, coconut meat, raw types were used in this article.

Infographic

Port Salut vs Coconut 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.
Port Salut
Port Salut
4
:
6
Coconut
Coconut
Contains more Calcium +4542.9%
Contains more Phosphorus +218.6%
Contains more Zinc +136.4%
Contains more Selenium +43.6%
Contains more Iron +465.1%
Contains more Magnesium +33.3%
Contains more Potassium +161.8%
Contains less Sodium -96.3%
Contains more Copper +1877.3%
Contains more Manganese +13536.4%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +4542.9%
Contains more Phosphorus +218.6%
Contains more Zinc +136.4%
Contains more Selenium +43.6%
Contains more Iron +465.1%
Contains more Magnesium +33.3%
Contains more Potassium +161.8%
Contains less Sodium -96.3%
Contains more Copper +1877.3%
Contains more Manganese +13536.4%

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.
Port Salut
Port Salut
5
:
6
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +371.4%
Contains more Vitamin B3 +800%
Contains more Vitamin B5 +42.9%
Contains more Folate +44.4%
Equal in Vitamin E - 0.24
Equal in Vitamin B6 - 0.054
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +371.4%
Contains more Vitamin B3 +800%
Contains more Vitamin B5 +42.9%
Contains more Folate +44.4%
Equal in Vitamin E - 0.24
Equal in Vitamin B6 - 0.054

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
2
:
3
Coconut
Coconut
Contains more Protein +614.1%
Contains more Other +108.3%
Contains more Fats +18.8%
Contains more Carbs +2571.9%
Equal in Water - 46.99
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +614.1%
Contains more Other +108.3%
Contains more Fats +18.8%
Contains more Carbs +2571.9%
Equal in Water - 46.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
3
:
0
Coconut
Coconut
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +555.3%
Contains more Polyunsaturated fat +99.2%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +555.3%
Contains more Polyunsaturated fat +99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Port Salut Coconut Opinion
Net carbs 0.57g 6.23g Coconut
Protein 23.78g 3.33g Port Salut
Fats 28.2g 33.49g Coconut
Carbs 0.57g 15.23g Coconut
Calories 352kcal 354kcal Coconut
Sugar 0.57g 6.23g Port Salut
Fiber 0g 9g Coconut
Calcium 650mg 14mg Port Salut
Iron 0.43mg 2.43mg Coconut
Magnesium 24mg 32mg Coconut
Phosphorus 360mg 113mg Port Salut
Potassium 136mg 356mg Coconut
Sodium 534mg 20mg Coconut
Zinc 2.6mg 1.1mg Port Salut
Copper 0.022mg 0.435mg Coconut
Manganese 0.011mg 1.5mg Coconut
Selenium 14.5µg 10.1µg Port Salut
Vitamin A 1092IU 0IU Port Salut
Vitamin A RAE 315µg 0µg Port Salut
Vitamin E 0.24mg 0.24mg
Vitamin D 21IU 0IU Port Salut
Vitamin D 0.5µg 0µg Port Salut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.014mg 0.066mg Coconut
Vitamin B2 0.24mg 0.02mg Port Salut
Vitamin B3 0.06mg 0.54mg Coconut
Vitamin B5 0.21mg 0.3mg Coconut
Vitamin B6 0.053mg 0.054mg Coconut
Folate 18µg 26µg Coconut
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg 0.2µg Port Salut
Tryptophan 0.343mg 0.039mg Port Salut
Threonine 0.876mg 0.121mg Port Salut
Isoleucine 1.446mg 0.131mg Port Salut
Leucine 2.482mg 0.247mg Port Salut
Lysine 1.987mg 0.147mg Port Salut
Methionine 0.734mg 0.062mg Port Salut
Phenylalanine 1.323mg 0.169mg Port Salut
Valine 1.707mg 0.202mg Port Salut
Histidine 0.686mg 0.077mg Port Salut
Cholesterol 123mg 0mg Coconut
Saturated Fat 16.691g 29.698g Port Salut
Monounsaturated Fat 9.338g 1.425g Port Salut
Polyunsaturated fat 0.729g 0.366g Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Coconut
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
31%
Port Salut
8%
Coconut
Minerals Daily Need Coverage Score
62%
Port Salut
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 5.66g)
Which food is lower in Saturated Fat?
Port Salut
Port Salut is lower in Saturated Fat (difference - 13.007g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 514mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 123mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.9)
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.
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.