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  6. Port Salut vs. Sunflower seed

Port Salut vs. Sunflower seed — In-Depth Nutrition Comparison

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Significant differences between Port Salut and Sunflower seed

  • Port Salut has more Vitamin B12, however, Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Selenium, and Iron.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Port Salut.
  • Sunflower seed contains less Saturated Fat.

Specific food types used in this comparison are Cheese, port de salut and Seeds, sunflower seed kernels, dried.

Infographic

Port Salut vs Sunflower seed 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
1
:
9
Sunflower seed
Sunflower seed
Contains more Calcium +733.3%
Contains more Iron +1120.9%
Contains more Magnesium +1254.2%
Contains more Phosphorus +83.3%
Contains more Potassium +374.3%
Contains less Sodium -98.3%
Contains more Zinc +92.3%
Contains more Copper +8081.8%
Contains more Manganese +17627.3%
Contains more Selenium +265.5%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +733.3%
Contains more Iron +1120.9%
Contains more Magnesium +1254.2%
Contains more Phosphorus +83.3%
Contains more Potassium +374.3%
Contains less Sodium -98.3%
Contains more Zinc +92.3%
Contains more Copper +8081.8%
Contains more Manganese +17627.3%
Contains more Selenium +265.5%

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
4
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin A +2084%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10471.4%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B3 +13791.7%
Contains more Vitamin B5 +438.1%
Contains more Vitamin B6 +2437.7%
Contains more Folate +1161.1%
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +2084%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10471.4%
Contains more Vitamin B2 +47.9%
Contains more Vitamin B3 +13791.7%
Contains more Vitamin B5 +438.1%
Contains more Vitamin B6 +2437.7%
Contains more Folate +1161.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
2
:
3
Sunflower seed
Sunflower seed
Contains more Protein +14.4%
Contains more Water +860.9%
Contains more Fats +82.5%
Contains more Carbs +3408.8%
Contains more Other +51.5%
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
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Protein +14.4%
Contains more Water +860.9%
Contains more Fats +82.5%
Contains more Carbs +3408.8%
Contains more Other +51.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
0
:
3
Sunflower seed
Sunflower seed
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +98.4%
Contains more Polyunsaturated fat +3073.8%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +98.4%
Contains more Polyunsaturated fat +3073.8%

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 Sunflower seed
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 ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Port Salut Sunflower seed Opinion
Net carbs 0.57g 11.4g Sunflower seed
Protein 23.78g 20.78g Port Salut
Fats 28.2g 51.46g Sunflower seed
Carbs 0.57g 20g Sunflower seed
Calories 352kcal 584kcal Sunflower seed
Sugar 0.57g 2.62g Port Salut
Fiber 0g 8.6g Sunflower seed
Calcium 650mg 78mg Port Salut
Iron 0.43mg 5.25mg Sunflower seed
Magnesium 24mg 325mg Sunflower seed
Phosphorus 360mg 660mg Sunflower seed
Potassium 136mg 645mg Sunflower seed
Sodium 534mg 9mg Sunflower seed
Zinc 2.6mg 5mg Sunflower seed
Copper 0.022mg 1.8mg Sunflower seed
Manganese 0.011mg 1.95mg Sunflower seed
Selenium 14.5µg 53µg Sunflower seed
Vitamin A 1092IU 50IU Port Salut
Vitamin A RAE 315µg 3µg Port Salut
Vitamin E 0.24mg 35.17mg Sunflower seed
Vitamin D 21IU 0IU Port Salut
Vitamin D 0.5µg 0µg Port Salut
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.014mg 1.48mg Sunflower seed
Vitamin B2 0.24mg 0.355mg Sunflower seed
Vitamin B3 0.06mg 8.335mg Sunflower seed
Vitamin B5 0.21mg 1.13mg Sunflower seed
Vitamin B6 0.053mg 1.345mg Sunflower seed
Folate 18µg 227µg Sunflower seed
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg 0µg Port Salut
Tryptophan 0.343mg 0.348mg Sunflower seed
Threonine 0.876mg 0.928mg Sunflower seed
Isoleucine 1.446mg 1.139mg Port Salut
Leucine 2.482mg 1.659mg Port Salut
Lysine 1.987mg 0.937mg Port Salut
Methionine 0.734mg 0.494mg Port Salut
Phenylalanine 1.323mg 1.169mg Port Salut
Valine 1.707mg 1.315mg Port Salut
Histidine 0.686mg 0.632mg Port Salut
Cholesterol 123mg 0mg Sunflower seed
Saturated Fat 16.691g 4.455g Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 9.338g 18.528g Sunflower seed
Polyunsaturated fat 0.729g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Sunflower seed
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
156%
Sunflower seed
Minerals Daily Need Coverage Score
62%
Port Salut
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 525mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 12.236g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.9)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 2.05g)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.