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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% 66% 4.8% 15% 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 E Vitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B12Vitamin B12 +∞%

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Port Salut Opinion
Calories 347kcal 352kcal Port Salut
Protein 21.42g 23.78g Port Salut
Fats 1.23g 28.2g Port Salut
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 0.57g Bean raw
Carbs 62.55g 0.57g Bean raw
Cholesterol 0mg 123mg Bean raw
Vitamin D 0IU 21IU Port Salut
Magnesium 176mg 24mg Bean raw
Calcium 113mg 650mg Port Salut
Potassium 1393mg 136mg Bean raw
Iron 5.07mg 0.43mg Bean raw
Sugar 2.11g 0.57g Port Salut
Fiber 15.5g 0g Bean raw
Copper 0.893mg 0.022mg Bean raw
Zinc 2.28mg 2.6mg Port Salut
Starch 34.17g Bean raw
Phosphorus 411mg 360mg Bean raw
Sodium 12mg 534mg Bean raw
Vitamin A 0IU 1092IU Port Salut
Vitamin A RAE 0µg 315µg Port Salut
Vitamin E 0.21mg 0.24mg Port Salut
Vitamin D 0µg 0.5µg Port Salut
Manganese 1.148mg 0.011mg Bean raw
Selenium 27.9µg 14.5µg Bean raw
Vitamin B1 0.713mg 0.014mg Bean raw
Vitamin B2 0.212mg 0.24mg Port Salut
Vitamin B3 1.174mg 0.06mg Bean raw
Vitamin B5 0.785mg 0.21mg Bean raw
Vitamin B6 0.474mg 0.053mg Bean raw
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 5.6µg 2.4µg Bean raw
Folate 525µg 18µg Bean raw
Choline 66.2mg 15.4mg Bean raw
Saturated Fat 0.235g 16.691g Bean raw
Monounsaturated Fat 0.229g 9.338g Port Salut
Polyunsaturated fat 0.407g 0.729g Port Salut
Tryptophan 0.237mg 0.343mg Port Salut
Threonine 0.81mg 0.876mg Port Salut
Isoleucine 0.871mg 1.446mg Port Salut
Leucine 1.558mg 2.482mg Port Salut
Lysine 1.356mg 1.987mg Port Salut
Methionine 0.259mg 0.734mg Port Salut
Phenylalanine 1.095mg 1.323mg Port Salut
Valine 0.998mg 1.707mg Port Salut
Histidine 0.556mg 0.686mg Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Port Salut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
30%
Port Salut
Minerals Daily Need Coverage Score
131%
Bean raw
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 1.54g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 522mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 16.456g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $2)
Which food is richer in minerals?
Bean raw
Bean raw 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. 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.