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  6. Beetroot vs. Port Salut

Beetroot vs. Port Salut — In-Depth Nutrition Comparison

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The main differences between beetroot and port Salut

  • Beetroot has more folate; however, port Salut has more calcium, vitamin B12, phosphorus, selenium, vitamin A, and zinc.
  • Daily need coverage for saturated fat for port Salut is 83% higher.
  • Port Salut has 6 times less folate than beetroot. Beetroot has 109µg of folate, while port Salut has 18µg.
  • Beetroot is lower in sodium.
  • Beetroot has a higher glycemic index than port Salut.

Food types used in this article are Beets, raw and Cheese, port de salut.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 PotassiumPotassium +139%
Contains more IronIron +86%
Contains more CopperCopper +240.9%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +2890.9%
Contains more CalciumCalcium +3962.5%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +800%
Contains more SeleniumSelenium +1971.4%
~equal in Magnesium ~24mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +121.4%
Contains more Vitamin B3Vitamin B3 +456.7%
Contains more Vitamin B6Vitamin B6 +26.4%
Contains more FolateFolate +505.6%
Contains more Vitamin AVitamin A +15650%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more CholineCholine +156.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +1577.2%
Contains more WaterWater +92.7%
Contains more ProteinProtein +1377%
Contains more FatsFats +16488.2%
Contains more OtherOther +85.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -99.8%
Contains more Mono. FatMonounsaturated fat +29081.3%
Contains more Poly. FatPolyunsaturated fat +1115%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Port Salut DV% diff.
Saturated fat 0.027g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 16mg 650mg 63%
Phosphorus 40mg 360mg 46%
Protein 1.61g 23.78g 44%
Fats 0.17g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 2µg 315µg 35%
Selenium 0.7µg 14.5µg 25%
Monounsaturated fat 0.032g 9.338g 23%
Folate 109µg 18µg 23%
Zinc 0.35mg 2.6mg 20%
Sodium 78mg 534mg 20%
Vitamin B2 0.04mg 0.24mg 15%
Calories 43kcal 352kcal 15%
Manganese 0.329mg 0.011mg 14%
Fiber 2.8g 0g 11%
Copper 0.075mg 0.022mg 6%
Potassium 325mg 136mg 6%
Iron 0.8mg 0.43mg 5%
Vitamin C 4.9mg 0mg 5%
Polyunsaturated fat 0.06g 0.729g 4%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Carbs 9.56g 0.57g 3%
Choline 6mg 15.4mg 2%
Vitamin K 0.2µg 2.4µg 2%
Vitamin B3 0.334mg 0.06mg 2%
Vitamin B6 0.067mg 0.053mg 1%
Vitamin B5 0.155mg 0.21mg 1%
Vitamin B1 0.031mg 0.014mg 1%
Vitamin E 0.04mg 0.24mg 1%
Net carbs 6.76g 0.57g N/A
Magnesium 23mg 24mg 0%
Sugar 6.76g 0.57g N/A
Tryptophan 0.019mg 0.343mg 0%
Threonine 0.047mg 0.876mg 0%
Isoleucine 0.048mg 1.446mg 0%
Leucine 0.068mg 2.482mg 0%
Lysine 0.058mg 1.987mg 0%
Methionine 0.018mg 0.734mg 0%
Phenylalanine 0.046mg 1.323mg 0%
Valine 0.056mg 1.707mg 0%
Histidine 0.021mg 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Port Salut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Beetroot
32%
Port Salut
Minerals Daily Need Coverage Score
19%
Beetroot
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 6.19g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 456mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 16.664g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $3)
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.
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.