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  6. Buckwheat vs. Port Salut

Buckwheat vs. Port Salut — In-Depth Nutrition Comparison

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The main differences between Buckwheat and Port Salut

  • Buckwheat has more Manganese, however, Port Salut has more Calcium, Vitamin B12, Phosphorus, Vitamin A RAE, Selenium, and Zinc.
  • Daily need coverage for Saturated Fat from Port Salut is 83% higher.
  • Port Salut has 37 times less Manganese than Buckwheat. Buckwheat has 0.403mg of Manganese, while Port Salut has 0.011mg.
  • Buckwheat is lower in Saturated Fat.

Food types used in this article are Buckwheat groats, roasted, cooked and Cheese, port de salut.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
5
:
5
Port Salut
Port Salut
Contains more Iron +86%
Contains more Magnesium +112.5%
Contains less Sodium -99.3%
Contains more Copper +563.6%
Contains more Manganese +3563.6%
Contains more Calcium +9185.7%
Contains more Phosphorus +414.3%
Contains more Potassium +54.5%
Contains more Zinc +326.2%
Contains more Selenium +559.1%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
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 +86%
Contains more Magnesium +112.5%
Contains less Sodium -99.3%
Contains more Copper +563.6%
Contains more Manganese +3563.6%
Contains more Calcium +9185.7%
Contains more Phosphorus +414.3%
Contains more Potassium +54.5%
Contains more Zinc +326.2%
Contains more Selenium +559.1%

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.
Buckwheat
Buckwheat
4
:
7
Port Salut
Port Salut
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +1466.7%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +45.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +515.4%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +26.3%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 B1 +185.7%
Contains more Vitamin B3 +1466.7%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +45.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +515.4%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Port Salut
Port Salut
Contains more Carbs +3398.2%
Contains more Water +66.4%
Contains more Protein +603.6%
Contains more Fats +4448.4%
Contains more Other +365.1%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 Carbs +3398.2%
Contains more Water +66.4%
Contains more Protein +603.6%
Contains more Fats +4448.4%
Contains more Other +365.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Port Salut
Port Salut
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +4867%
Contains more Polyunsaturated fat +287.8%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 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 -99.2%
Contains more Monounsaturated Fat +4867%
Contains more Polyunsaturated fat +287.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Port Salut
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Buckwheat Port Salut Opinion
Net carbs 17.24g 0.57g Buckwheat
Protein 3.38g 23.78g Port Salut
Fats 0.62g 28.2g Port Salut
Carbs 19.94g 0.57g Buckwheat
Calories 92kcal 352kcal Port Salut
Fructose 0.1g Buckwheat
Sugar 0.9g 0.57g Port Salut
Fiber 2.7g 0g Buckwheat
Calcium 7mg 650mg Port Salut
Iron 0.8mg 0.43mg Buckwheat
Magnesium 51mg 24mg Buckwheat
Phosphorus 70mg 360mg Port Salut
Potassium 88mg 136mg Port Salut
Sodium 4mg 534mg Buckwheat
Zinc 0.61mg 2.6mg Port Salut
Copper 0.146mg 0.022mg Buckwheat
Manganese 0.403mg 0.011mg Buckwheat
Selenium 2.2µg 14.5µg Port Salut
Vitamin A 0IU 1092IU Port Salut
Vitamin A RAE 0µg 315µg Port Salut
Vitamin E 0.09mg 0.24mg Port Salut
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin B1 0.04mg 0.014mg Buckwheat
Vitamin B2 0.039mg 0.24mg Port Salut
Vitamin B3 0.94mg 0.06mg Buckwheat
Vitamin B5 0.359mg 0.21mg Buckwheat
Vitamin B6 0.077mg 0.053mg Buckwheat
Folate 14µg 18µg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 1.9µg 2.4µg Port Salut
Tryptophan 0.049mg 0.343mg Port Salut
Threonine 0.129mg 0.876mg Port Salut
Isoleucine 0.127mg 1.446mg Port Salut
Leucine 0.212mg 2.482mg Port Salut
Lysine 0.172mg 1.987mg Port Salut
Methionine 0.044mg 0.734mg Port Salut
Phenylalanine 0.133mg 1.323mg Port Salut
Valine 0.173mg 1.707mg Port Salut
Histidine 0.079mg 0.686mg Port Salut
Cholesterol 0mg 123mg Buckwheat
Saturated Fat 0.134g 16.691g Buckwheat
Monounsaturated Fat 0.188g 9.338g Port Salut
Polyunsaturated fat 0.188g 0.729g Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
31%
Port Salut
Minerals Daily Need Coverage Score
24%
Buckwheat
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 530mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 16.557g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.1)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.