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  6. Port Salut vs. Carambola

Port Salut vs. Carambola — In-Depth Nutrition Comparison

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The main differences between port Salut and carambola

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

Food types used in this article are Cheese, port de salut and Carambola, (starfruit), raw.

Infographic

Port Salut vs Carambola infographic
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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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +21566.7%
Contains more IronIron +437.5%
Contains more ZincZinc +2066.7%
Contains more PhosphorusPhosphorus +2900%
Contains more SeleniumSelenium +2316.7%
Contains more CopperCopper +522.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +236.4%
~equal in Potassium ~133mg

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +10400%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +511.7%
Contains more Vitamin B5Vitamin B5 +86.2%
~equal in Vitamin B1 ~0.014mg

All nutrients comparison - raw data values

Nutrient Port Salut Carambola DV% diff.
Saturated fat 16.691g 0.019g 76%
Calcium 650mg 3mg 65%
Vitamin B12 1.5µg 0µg 63%
Phosphorus 360mg 12mg 50%
Protein 23.78g 1.04g 45%
Fats 28.2g 0.33g 43%
Cholesterol 123mg 0mg 41%
Vitamin C 0mg 34.4mg 38%
Vitamin A 315µg 3µg 35%
Selenium 14.5µg 0.6µg 25%
Zinc 2.6mg 0.12mg 23%
Monounsaturated fat 9.338g 0.03g 23%
Sodium 534mg 2mg 23%
Vitamin B2 0.24mg 0.016mg 17%
Calories 352kcal 31kcal 16%
Copper 0.022mg 0.137mg 13%
Fiber 0g 2.8g 11%
Vitamin B5 0.21mg 0.391mg 4%
Polyunsaturated fat 0.729g 0.184g 4%
Iron 0.43mg 0.08mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Magnesium 24mg 10mg 3%
Vitamin B6 0.053mg 0.017mg 3%
Carbs 0.57g 6.73g 2%
Folate 18µg 12µg 2%
Vitamin K 2.4µg 0µg 2%
Vitamin B3 0.06mg 0.367mg 2%
Manganese 0.011mg 0.037mg 1%
Choline 15.4mg 7.6mg 1%
Vitamin E 0.24mg 0.15mg 1%
Net carbs 0.57g 3.93g N/A
Potassium 136mg 133mg 0%
Sugar 0.57g 3.98g N/A
Vitamin B1 0.014mg 0.014mg 0%
Tryptophan 0.343mg 0.008mg 0%
Threonine 0.876mg 0.044mg 0%
Isoleucine 1.446mg 0.044mg 0%
Leucine 2.482mg 0.077mg 0%
Lysine 1.987mg 0.077mg 0%
Methionine 0.734mg 0.021mg 0%
Phenylalanine 1.323mg 0.037mg 0%
Valine 1.707mg 0.05mg 0%
Histidine 0.686mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +2186.5%
Contains more FatsFats +8445.5%
Contains more OtherOther +284.6%
Contains more CarbsCarbs +1080.7%
Contains more WaterWater +101.1%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +31026.7%
Contains more Poly. FatPolyunsaturated fat +296.2%
Contains less Sat. FatSaturated fat -99.9%

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.