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Port Salut vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between Port Salut and Tofu

  • Port Salut has more Vitamin B12, Phosphorus, and Vitamin B2, however, Tofu is richer in Manganese, Copper, Iron, and Vitamin B1.
  • Port Salut covers your daily Saturated Fat needs 77% more than Tofu.
  • Tofu contains less Cholesterol.

Specific food types used in this comparison are Cheese, port de salut and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Port Salut vs Tofu infographic
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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 Phosphorus +89.5%
Contains more Zinc +65.6%
Contains more Iron +518.6%
Contains more Magnesium +141.7%
Contains more Potassium +74.3%
Contains less Sodium -97.4%
Contains more Copper +1618.2%
Contains more Manganese +10636.4%
Contains more Selenium +20%
Equal in Calcium - 683
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Phosphorus +89.5%
Contains more Zinc +65.6%
Contains more Iron +518.6%
Contains more Magnesium +141.7%
Contains more Potassium +74.3%
Contains less Sodium -97.4%
Contains more Copper +1618.2%
Contains more Manganese +10636.4%
Contains more Selenium +20%
Equal in Calcium - 683

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.
:
5
Tofu
Contains more Vitamin A +557.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1028.6%
Contains more Vitamin B3 +535%
Contains more Vitamin B6 +73.6%
Contains more Folate +61.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +557.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1028.6%
Contains more Vitamin B3 +535%
Contains more Vitamin B6 +73.6%
Contains more Folate +61.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.7%
Contains more Fats +223.4%
Contains more Other +42.9%
Contains more Carbs +387.7%
Contains more Water +53.6%
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Protein +37.7%
Contains more Fats +223.4%
Contains more Other +42.9%
Contains more Carbs +387.7%
Contains more Water +53.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +385.1%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +575%
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +385.1%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +575%

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 Tofu
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 Port Salut Tofu Opinion
Net carbs 0.57g 0.48g Port Salut
Protein 23.78g 17.27g Port Salut
Fats 28.2g 8.72g Port Salut
Carbs 0.57g 2.78g Tofu
Calories 352kcal 144kcal Port Salut
Sugar 0.57g Tofu
Fiber 0g 2.3g Tofu
Calcium 650mg 683mg Tofu
Iron 0.43mg 2.66mg Tofu
Magnesium 24mg 58mg Tofu
Phosphorus 360mg 190mg Port Salut
Potassium 136mg 237mg Tofu
Sodium 534mg 14mg Tofu
Zinc 2.6mg 1.57mg Port Salut
Copper 0.022mg 0.378mg Tofu
Manganese 0.011mg 1.181mg Tofu
Selenium 14.5µg 17.4µg Tofu
Vitamin A 1092IU 166IU Port Salut
Vitamin A RAE 315µg Port Salut
Vitamin E 0.24mg Port Salut
Vitamin D 21IU 0IU Port Salut
Vitamin D 0.5µg 0µg Port Salut
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.014mg 0.158mg Tofu
Vitamin B2 0.24mg 0.102mg Port Salut
Vitamin B3 0.06mg 0.381mg Tofu
Vitamin B5 0.21mg 0.133mg Port Salut
Vitamin B6 0.053mg 0.092mg Tofu
Folate 18µg 29µg Tofu
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg Port Salut
Tryptophan 0.343mg 0.235mg Port Salut
Threonine 0.876mg 0.785mg Port Salut
Isoleucine 1.446mg 0.849mg Port Salut
Leucine 2.482mg 1.392mg Port Salut
Lysine 1.987mg 0.883mg Port Salut
Methionine 0.734mg 0.211mg Port Salut
Phenylalanine 1.323mg 0.835mg Port Salut
Valine 1.707mg 0.87mg Port Salut
Histidine 0.686mg 0.431mg Port Salut
Cholesterol 123mg 0mg Tofu
Saturated Fat 16.691g 1.261g Tofu
Monounsaturated Fat 9.338g 1.925g Port Salut
Polyunsaturated fat 0.729g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Tofu
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
11%
Tofu
Minerals Daily Need Coverage Score
62%
Port Salut
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 520mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 15.43g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.5)
Which food is richer in minerals?
Tofu
Tofu 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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.