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  6. Port Salut vs. Black gram

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

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%

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%

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.