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  6. Walnut vs. Port Salut

Walnut vs. Port Salut — In-Depth Nutrition Comparison

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How are Walnut and Port Salut different?

  • Walnut is higher in Copper, Manganese, Vitamin B6, Magnesium, and Iron, however, Port Salut is richer in Vitamin B12, Calcium, and Vitamin A RAE.
  • Daily need coverage for Copper from Walnut is 174% higher.
  • Walnut contains 310 times more Manganese than Port Salut. While Walnut contains 3.414mg of Manganese, Port Salut contains only 0.011mg.
  • Walnut has less Saturated Fat.

Nuts, walnuts, english and Cheese, port de salut are the varieties used in this article.

Infographic

Walnut 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.
Walnut
Walnut
7
:
3
Port Salut
Port Salut
Contains more Iron +576.7%
Contains more Magnesium +558.3%
Contains more Potassium +224.3%
Contains less Sodium -99.6%
Contains more Zinc +18.8%
Contains more Copper +7109.1%
Contains more Manganese +30936.4%
Contains more Calcium +563.3%
Contains more Selenium +195.9%
Equal in Phosphorus - 360
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
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 +576.7%
Contains more Magnesium +558.3%
Contains more Potassium +224.3%
Contains less Sodium -99.6%
Contains more Zinc +18.8%
Contains more Copper +7109.1%
Contains more Manganese +30936.4%
Contains more Calcium +563.3%
Contains more Selenium +195.9%
Equal in Phosphorus - 360

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.
Walnut
Walnut
8
:
4
Port Salut
Port Salut
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2335.7%
Contains more Vitamin B3 +1775%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +913.2%
Contains more Folate +444.4%
Contains more Vitamin K +12.5%
Contains more Vitamin A +5360%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B12 +∞%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2335.7%
Contains more Vitamin B3 +1775%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +913.2%
Contains more Folate +444.4%
Contains more Vitamin K +12.5%
Contains more Vitamin A +5360%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Port Salut
Port Salut
Contains more Fats +131.2%
Contains more Carbs +2305.3%
Contains more Protein +56.1%
Contains more Water +1016.7%
Contains more Other +12.4%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +131.2%
Contains more Carbs +2305.3%
Contains more Protein +56.1%
Contains more Water +1016.7%
Contains more Other +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Port Salut
Port Salut
Contains less Saturated Fat -63.3%
Contains more Polyunsaturated fat +6371.1%
Equal in Monounsaturated Fat - 9.338
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 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 -63.3%
Contains more Polyunsaturated fat +6371.1%
Equal in Monounsaturated Fat - 9.338

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Port Salut Opinion
Net carbs 7.01g 0.57g Walnut
Protein 15.23g 23.78g Port Salut
Fats 65.21g 28.2g Walnut
Carbs 13.71g 0.57g Walnut
Calories 654kcal 352kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0.57g Port Salut
Fiber 6.7g 0g Walnut
Calcium 98mg 650mg Port Salut
Iron 2.91mg 0.43mg Walnut
Magnesium 158mg 24mg Walnut
Phosphorus 346mg 360mg Port Salut
Potassium 441mg 136mg Walnut
Sodium 2mg 534mg Walnut
Zinc 3.09mg 2.6mg Walnut
Copper 1.586mg 0.022mg Walnut
Manganese 3.414mg 0.011mg Walnut
Selenium 4.9µg 14.5µg Port Salut
Vitamin A 20IU 1092IU Port Salut
Vitamin A RAE 1µg 315µg Port Salut
Vitamin E 0.7mg 0.24mg Walnut
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.014mg Walnut
Vitamin B2 0.15mg 0.24mg Port Salut
Vitamin B3 1.125mg 0.06mg Walnut
Vitamin B5 0.57mg 0.21mg Walnut
Vitamin B6 0.537mg 0.053mg Walnut
Folate 98µg 18µg Walnut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 2.7µg 2.4µg Walnut
Tryptophan 0.17mg 0.343mg Port Salut
Threonine 0.596mg 0.876mg Port Salut
Isoleucine 0.625mg 1.446mg Port Salut
Leucine 1.17mg 2.482mg Port Salut
Lysine 0.424mg 1.987mg Port Salut
Methionine 0.236mg 0.734mg Port Salut
Phenylalanine 0.711mg 1.323mg Port Salut
Valine 0.753mg 1.707mg Port Salut
Histidine 0.391mg 0.686mg Port Salut
Cholesterol 0mg 123mg Walnut
Saturated Fat 6.126g 16.691g Walnut
Monounsaturated Fat 8.933g 9.338g Port Salut
Polyunsaturated fat 47.174g 0.729g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
31%
Port Salut
Minerals Daily Need Coverage Score
152%
Walnut
62%
Port Salut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 532mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 10.565g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 2.04g)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $1.5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.