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Coconut milk vs. Port Salut — In-Depth Nutrition Comparison

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Differences between Coconut milk and Port Salut

  • Coconut milk has more Manganese, and Copper, while Port Salut has more Calcium, Vitamin B12, Phosphorus, Vitamin A RAE, and Vitamin B2.
  • Port Salut's daily need coverage for Calcium is 63% higher.
  • Port Salut contains 83 times less Manganese than Coconut milk. Coconut milk contains 0.916mg of Manganese, while Port Salut contains 0.011mg.
  • The amount of Saturated Fat in Port Salut is lower.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, port de salut.

Infographic

Coconut milk 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.
Contains more Iron +281.4%
Contains more Magnesium +54.2%
Contains more Potassium +93.4%
Contains less Sodium -97.2%
Contains more Copper +1109.1%
Contains more Manganese +8227.3%
Contains more Calcium +3962.5%
Contains more Phosphorus +260%
Contains more Zinc +288.1%
Contains more Selenium +133.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Contains more Iron +281.4%
Contains more Magnesium +54.2%
Contains more Potassium +93.4%
Contains less Sodium -97.2%
Contains more Copper +1109.1%
Contains more Manganese +8227.3%
Contains more Calcium +3962.5%
Contains more Phosphorus +260%
Contains more Zinc +288.1%
Contains more Selenium +133.9%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B3 +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +60.6%
Contains more Folate +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B3 +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +60.6%
Contains more Folate +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +871.9%
Contains more Water +48.8%
Contains more Protein +938.4%
Contains more Fats +18.3%
Contains more Other +181.7%
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
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 Carbs +871.9%
Contains more Water +48.8%
Contains more Protein +938.4%
Contains more Fats +18.3%
Contains more Other +181.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -21%
Contains more Monounsaturated Fat +820.9%
Contains more Polyunsaturated fat +179.3%
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains less Saturated Fat -21%
Contains more Monounsaturated Fat +820.9%
Contains more Polyunsaturated fat +179.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Port Salut Opinion
Net carbs 3.34g 0.57g Coconut milk
Protein 2.29g 23.78g Port Salut
Fats 23.84g 28.2g Port Salut
Carbs 5.54g 0.57g Coconut milk
Calories 230kcal 352kcal Port Salut
Sugar 3.34g 0.57g Port Salut
Fiber 2.2g 0g Coconut milk
Calcium 16mg 650mg Port Salut
Iron 1.64mg 0.43mg Coconut milk
Magnesium 37mg 24mg Coconut milk
Phosphorus 100mg 360mg Port Salut
Potassium 263mg 136mg Coconut milk
Sodium 15mg 534mg Coconut milk
Zinc 0.67mg 2.6mg Port Salut
Copper 0.266mg 0.022mg Coconut milk
Manganese 0.916mg 0.011mg Coconut milk
Selenium 6.2µg 14.5µg Port Salut
Vitamin A 0IU 1092IU Port Salut
Vitamin A RAE 0µg 315µg Port Salut
Vitamin E 0.15mg 0.24mg Port Salut
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.014mg Coconut milk
Vitamin B2 0mg 0.24mg Port Salut
Vitamin B3 0.76mg 0.06mg Coconut milk
Vitamin B5 0.183mg 0.21mg Port Salut
Vitamin B6 0.033mg 0.053mg Port Salut
Folate 16µg 18µg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 0.1µg 2.4µg Port Salut
Tryptophan 0.027mg 0.343mg Port Salut
Threonine 0.083mg 0.876mg Port Salut
Isoleucine 0.09mg 1.446mg Port Salut
Leucine 0.17mg 2.482mg Port Salut
Lysine 0.101mg 1.987mg Port Salut
Methionine 0.043mg 0.734mg Port Salut
Phenylalanine 0.116mg 1.323mg Port Salut
Valine 0.139mg 1.707mg Port Salut
Histidine 0.053mg 0.686mg Port Salut
Cholesterol 0mg 123mg Coconut milk
Saturated Fat 21.14g 16.691g Port Salut
Monounsaturated Fat 1.014g 9.338g Port Salut
Polyunsaturated fat 0.261g 0.729g Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk 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
5%
Coconut milk
31%
Port Salut
Minerals Daily Need Coverage Score
42%
Coconut milk
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 2.77g)
Which food is lower in Saturated Fat?
Port Salut
Port Salut is lower in Saturated Fat (difference - 4.449g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 70)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $0.5)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 519mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 123mg)
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.

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.