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  6. Port Salut vs. Chard raw

Port Salut vs. Chard raw — In-Depth Nutrition Comparison

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Differences between port Salut and chard raw

  • Port Salut has more vitamin B12, calcium, phosphorus, selenium, and zinc, while chard raw has more vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • The amount of cholesterol in chard raw is lower.

The food types used in this comparison are Cheese, port de salut and Chard, swiss, raw.

Infographic

Port Salut vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +1174.5%
Contains more ZincZinc +622.2%
Contains more PhosphorusPhosphorus +682.6%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +178.7%
Contains more IronIron +318.6%
Contains more CopperCopper +713.6%
Contains less SodiumSodium -60.1%
Contains more ManganeseManganese +3227.3%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B6Vitamin B6 +86.8%
Contains more Vitamin KVitamin K +34483.3%
Contains more CholineCholine +16.9%
~equal in Vitamin A ~306µg

All nutrients comparison - raw data values

Nutrient Port Salut Chard raw DV% diff.
Vitamin K 2.4µg 830µg 690%
Saturated fat 16.691g 0.03g 76%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 51mg 60%
Phosphorus 360mg 46mg 45%
Protein 23.78g 1.8g 44%
Fats 28.2g 0.2g 43%
Cholesterol 123mg 0mg 41%
Vitamin C 0mg 30mg 33%
Selenium 14.5µg 0.9µg 25%
Monounsaturated fat 9.338g 0.04g 23%
Zinc 2.6mg 0.36mg 20%
Copper 0.022mg 0.179mg 17%
Calories 352kcal 19kcal 17%
Iron 0.43mg 1.8mg 17%
Manganese 0.011mg 0.366mg 15%
Sodium 534mg 213mg 14%
Magnesium 24mg 81mg 14%
Vitamin B2 0.24mg 0.09mg 12%
Vitamin E 0.24mg 1.89mg 11%
Potassium 136mg 379mg 7%
Fiber 0g 1.6g 6%
Polyunsaturated fat 0.729g 0.07g 4%
Vitamin B6 0.053mg 0.099mg 4%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.06mg 0.4mg 2%
Vitamin B1 0.014mg 0.04mg 2%
Carbs 0.57g 3.74g 1%
Vitamin B5 0.21mg 0.172mg 1%
Vitamin A 315µg 306µg 1%
Folate 18µg 14µg 1%
Net carbs 0.57g 2.14g N/A
Sugar 0.57g 1.1g N/A
Choline 15.4mg 18mg 0%
Tryptophan 0.343mg 0.017mg 0%
Threonine 0.876mg 0.083mg 0%
Isoleucine 1.446mg 0.147mg 0%
Leucine 2.482mg 0.13mg 0%
Lysine 1.987mg 0.099mg 0%
Methionine 0.734mg 0.019mg 0%
Phenylalanine 1.323mg 0.11mg 0%
Valine 1.707mg 0.11mg 0%
Histidine 0.686mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1221.1%
Contains more FatsFats +14000%
Contains more OtherOther +25%
Contains more CarbsCarbs +556.1%
Contains more WaterWater +103.9%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +23245%
Contains more Poly. FatPolyunsaturated fat +941.4%
Contains less Sat. FatSaturated fat -99.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.