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  6. Port Salut vs. Buckwheat

Port Salut vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between port Salut and buckwheat

  • Port Salut has more calcium, vitamin B12, phosphorus, selenium, vitamin A, and zinc; however, buckwheat has more manganese.
  • Daily need coverage for saturated fat for port Salut is 83% higher.
  • Buckwheat is lower in cholesterol.
  • Buckwheat has a higher glycemic index than port Salut.

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

Infographic

Port Salut vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +9185.7%
Contains more PotassiumPotassium +54.5%
Contains more ZincZinc +326.2%
Contains more PhosphorusPhosphorus +414.3%
Contains more SeleniumSelenium +559.1%
Contains more MagnesiumMagnesium +112.5%
Contains more IronIron +86%
Contains more CopperCopper +563.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3563.6%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%
Contains more FolateFolate +28.6%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +1466.7%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more CholineCholine +30.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Port Salut Buckwheat DV% diff.
Saturated fat 16.691g 0.134g 75%
Calcium 650mg 7mg 64%
Vitamin B12 1.5µg 0µg 63%
Fats 28.2g 0.62g 42%
Protein 23.78g 3.38g 41%
Cholesterol 123mg 0mg 41%
Phosphorus 360mg 70mg 41%
Vitamin A 315µg 0µg 35%
Sodium 534mg 4mg 23%
Monounsaturated fat 9.338g 0.188g 23%
Selenium 14.5µg 2.2µg 22%
Zinc 2.6mg 0.61mg 18%
Manganese 0.011mg 0.403mg 17%
Vitamin B2 0.24mg 0.039mg 15%
Copper 0.022mg 0.146mg 14%
Calories 352kcal 92kcal 13%
Fiber 0g 2.7g 11%
Magnesium 24mg 51mg 6%
Carbs 0.57g 19.94g 6%
Vitamin B3 0.06mg 0.94mg 6%
Iron 0.43mg 0.8mg 5%
Polyunsaturated fat 0.729g 0.188g 4%
Vitamin B5 0.21mg 0.359mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Vitamin B1 0.014mg 0.04mg 2%
Vitamin B6 0.053mg 0.077mg 2%
Vitamin E 0.24mg 0.09mg 1%
Folate 18µg 14µg 1%
Choline 15.4mg 20.1mg 1%
Potassium 136mg 88mg 1%
Net carbs 0.57g 17.24g N/A
Sugar 0.57g 0.9g N/A
Vitamin K 2.4µg 1.9µg 0%
Tryptophan 0.343mg 0.049mg 0%
Threonine 0.876mg 0.129mg 0%
Isoleucine 1.446mg 0.127mg 0%
Leucine 2.482mg 0.212mg 0%
Lysine 1.987mg 0.172mg 0%
Methionine 0.734mg 0.044mg 0%
Phenylalanine 1.323mg 0.133mg 0%
Valine 1.707mg 0.173mg 0%
Histidine 0.686mg 0.079mg 0%
Fructose 0.1g 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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +603.6%
Contains more FatsFats +4448.4%
Contains more OtherOther +365.1%
Contains more CarbsCarbs +3398.2%
Contains more WaterWater +66.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +4867%
Contains more Poly. FatPolyunsaturated fat +287.8%
Contains less Sat. FatSaturated fat -99.2%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.