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Port Salut vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between port Salut and black gram?

  • Port Salut is higher in vitamin B12 and calcium, yet black gram is higher in copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram's daily need coverage for copper is 107% more.
  • The amount of cholesterol in black gram is lower.
  • The glycemic index of port Salut is lower.

We used Cheese, port de salut and Mungo beans, mature seeds, raw types in this article.

Infographic

Port Salut vs Black gram 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +371%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +1012.5%
Contains more PotassiumPotassium +622.8%
Contains more IronIron +1660.5%
Contains more CopperCopper +4359.1%
Contains more ZincZinc +28.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +13781.8%
~equal in Phosphorus ~379mg

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 0% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +31400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B3Vitamin B3 +2311.7%
Contains more Vitamin B5Vitamin B5 +331.4%
Contains more Vitamin B6Vitamin B6 +430.2%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.254mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1619.5%
Contains more WaterWater +320.8%
Contains more CarbsCarbs +10249.1%
Contains more OtherOther +68%
~equal in Protein ~25.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +10885.9%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +46.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Port Salut Black gram
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar 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 Port Salut Black gram DV% diff.
Copper 0.022mg 0.981mg 107%
Iron 0.43mg 7.57mg 89%
Saturated fat 16.691g 0.114g 75%
Fiber 0g 18.3g 73%
Manganese 0.011mg 1.527mg 66%
Vitamin B12 1.5µg 0µg 63%
Magnesium 24mg 267mg 58%
Calcium 650mg 138mg 51%
Folate 18µg 216µg 50%
Fats 28.2g 1.64g 41%
Cholesterol 123mg 0mg 41%
Vitamin A 315µg 1µg 35%
Potassium 136mg 983mg 25%
Monounsaturated fat 9.338g 0.085g 23%
Sodium 534mg 38mg 22%
Vitamin B1 0.014mg 0.273mg 22%
Carbs 0.57g 58.99g 19%
Vitamin B6 0.053mg 0.281mg 18%
Vitamin B5 0.21mg 0.906mg 14%
Selenium 14.5µg 8.2µg 11%
Vitamin B3 0.06mg 1.447mg 9%
Zinc 2.6mg 3.35mg 7%
Vitamin D 0.5µg 0µg 3%
Protein 23.78g 25.21g 3%
Choline 15.4mg 3%
Vitamin D 21IU 0IU 3%
Phosphorus 360mg 379mg 3%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.729g 1.071g 2%
Vitamin K 2.4µg 2%
Calories 352kcal 341kcal 1%
Vitamin B2 0.24mg 0.254mg 1%
Net carbs 0.57g 40.69g N/A
Sugar 0.57g N/A
Tryptophan 0.343mg 0.263mg 0%
Threonine 0.876mg 0.875mg 0%
Isoleucine 1.446mg 1.287mg 0%
Leucine 2.482mg 2.089mg 0%
Lysine 1.987mg 1.674mg 0%
Methionine 0.734mg 0.367mg 0%
Phenylalanine 1.323mg 1.473mg 0%
Valine 1.707mg 1.416mg 0%
Histidine 0.686mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Black gram
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
32%
Port Salut
34%
Black gram
Minerals Daily Need Coverage Score
62%
Port Salut
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 496mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 16.577g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2)
Which food is richer in minerals?
Black gram
Black gram 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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.