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  6. Port Salut vs. Filo

Port Salut vs. Filo — In-Depth Nutrition Comparison

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Important differences between port Salut and filo

  • Port Salut has more calcium, vitamin B12, phosphorus, and vitamin A; however, filo has more vitamin B1, iron, vitamin B3, and manganese.
  • Port Salut's daily need coverage for saturated fat is 76% more.
  • Filo is lower in cholesterol.
  • Filo has a higher glycemic index than port Salut.

The food varieties used in the comparison are Cheese, port de salut and Phyllo dough.

Infographic

Port Salut vs Filo 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%
Filo
Filo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +5809.1%
Contains more PotassiumPotassium +83.8%
Contains more ZincZinc +430.6%
Contains more PhosphorusPhosphorus +380%
Contains more IronIron +646.5%
Contains more CopperCopper +359.1%
Contains more ManganeseManganese +4227.3%
Contains more SeleniumSelenium +60.7%
~equal in Sodium ~483mg

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%
Filo
Filo
5
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +123.2%
Contains more Vitamin B1Vitamin B1 +3764.3%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +6688.3%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more FolateFolate +388.9%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Port Salut Filo DV% diff.
Saturated fat 16.691g 1.47g 69%
Calcium 650mg 11mg 64%
Vitamin B12 1.5µg 0µg 63%
Vitamin B1 0.014mg 0.541mg 44%
Cholesterol 123mg 0mg 41%
Phosphorus 360mg 75mg 41%
Iron 0.43mg 3.21mg 35%
Vitamin A 315µg 0µg 35%
Fats 28.2g 6g 34%
Protein 23.78g 7.1g 33%
Vitamin B3 0.06mg 4.073mg 25%
Manganese 0.011mg 0.476mg 20%
Zinc 2.6mg 0.49mg 19%
Folate 18µg 88µg 18%
Carbs 0.57g 52.6g 17%
Selenium 14.5µg 23.3µg 16%
Monounsaturated fat 9.338g 3.149g 15%
Copper 0.022mg 0.101mg 9%
Fiber 0g 1.9g 8%
Vitamin B2 0.24mg 0.341mg 8%
Calories 352kcal 299kcal 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Sodium 534mg 483mg 2%
Vitamin B5 0.21mg 0.302mg 2%
Vitamin B6 0.053mg 0.03mg 2%
Potassium 136mg 74mg 2%
Magnesium 24mg 15mg 2%
Choline 15.4mg 6.9mg 2%
Polyunsaturated fat 0.729g 0.923g 1%
Vitamin E 0.24mg 0.08mg 1%
Net carbs 0.57g 50.7g N/A
Sugar 0.57g 0.18g N/A
Vitamin K 2.4µg 2.5µg 0%
Tryptophan 0.343mg 0.088mg 0%
Threonine 0.876mg 0.194mg 0%
Isoleucine 1.446mg 0.246mg 0%
Leucine 2.482mg 0.49mg 0%
Lysine 1.987mg 0.158mg 0%
Methionine 0.734mg 0.126mg 0%
Phenylalanine 1.323mg 0.359mg 0%
Valine 1.707mg 0.286mg 0%
Histidine 0.686mg 0.159mg 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
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +234.9%
Contains more FatsFats +370%
Contains more WaterWater +39.4%
Contains more OtherOther +17.6%
Contains more CarbsCarbs +9128.1%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +196.5%
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +26.6%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.