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  6. Bean raw vs. Port Salut

Bean raw vs. Port Salut — In-Depth Nutrition Comparison

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What are the main differences between bean raw and port Salut?

  • Bean raw is richer in folate, copper, fiber, vitamin B1, iron, and manganese, yet port Salut is richer in vitamin B12 and calcium.
  • Bean raw's daily need coverage for folate is 127% higher.
  • Bean raw contains less saturated fat.

We used Beans, pinto, mature seeds, raw and Cheese, port de salut types in this comparison.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +924.3%
Contains more IronIron +1079.1%
Contains more CopperCopper +3959.1%
Contains more PhosphorusPhosphorus +14.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +10336.4%
Contains more SeleniumSelenium +92.4%
Contains more CalciumCalcium +475.2%
Contains more ZincZinc +14%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4992.9%
Contains more Vitamin B3Vitamin B3 +1856.7%
Contains more Vitamin B5Vitamin B5 +273.8%
Contains more Vitamin B6Vitamin B6 +794.3%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +2816.7%
Contains more CholineCholine +329.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bean raw Port Salut DV% diff.
Folate 525µg 18µg 127%
Copper 0.893mg 0.022mg 97%
Saturated fat 0.235g 16.691g 75%
Vitamin B12 0µg 1.5µg 63%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.014mg 58%
Iron 5.07mg 0.43mg 58%
Calcium 113mg 650mg 54%
Manganese 1.148mg 0.011mg 49%
Fats 1.23g 28.2g 41%
Cholesterol 0mg 123mg 41%
Potassium 1393mg 136mg 37%
Magnesium 176mg 24mg 36%
Vitamin A 0µg 315µg 35%
Vitamin B6 0.474mg 0.053mg 32%
Selenium 27.9µg 14.5µg 24%
Monounsaturated fat 0.229g 9.338g 23%
Sodium 12mg 534mg 23%
Carbs 62.55g 0.57g 21%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.21mg 12%
Choline 66.2mg 15.4mg 9%
Phosphorus 411mg 360mg 7%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.06mg 7%
Protein 21.42g 23.78g 5%
Vitamin D 0µg 0.5µg 3%
Zinc 2.28mg 2.6mg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 5.6µg 2.4µg 3%
Vitamin B2 0.212mg 0.24mg 2%
Polyunsaturated fat 0.407g 0.729g 2%
Calories 347kcal 352kcal 0%
Net carbs 47.05g 0.57g N/A
Sugar 2.11g 0.57g N/A
Vitamin E 0.21mg 0.24mg 0%
Tryptophan 0.237mg 0.343mg 0%
Threonine 0.81mg 0.876mg 0%
Isoleucine 0.871mg 1.446mg 0%
Leucine 1.558mg 2.482mg 0%
Lysine 1.356mg 1.987mg 0%
Methionine 0.259mg 0.734mg 0%
Phenylalanine 1.095mg 1.323mg 0%
Valine 0.998mg 1.707mg 0%
Histidine 0.556mg 0.686mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 CarbsCarbs +10873.7%
Contains more OtherOther +73.5%
Contains more ProteinProtein +11%
Contains more FatsFats +2192.7%
Contains more WaterWater +301.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +3977.7%
Contains more Poly. FatPolyunsaturated fat +79.1%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.