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Port Salut vs Mackerel - In-Depth Nutrition Comparison

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The main differences between Port Salut and Mackerel

  • Port Salut has more Calcium, and Vitamin A RAE, however Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3, and Choline.
  • Daily need coverage for Vitamin B12 from Mackerel is 438% higher.
  • Mackerel has 10 times less Calcium than Port Salut. Port Salut has 650mg of Calcium, while Mackerel has 66mg.
  • Mackerel is lower in Saturated Fat.

Food types used in this article are Cheese, port de salut and Fish, mackerel, salted.

Infographic

Port Salut vs Mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Port Salut
Port Salut
4
:
4
Mackerel
Mackerel
Contains more Calcium +884.8%
Contains more Phosphorus +41.7%
Contains less Sodium -88%
Contains more Zinc +136.4%
Contains more Iron +225.6%
Contains more Magnesium +150%
Contains more Potassium +282.4%
Contains more Copper +354.5%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 195% 17% 18% 155% 12% 70% 71% 8%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains more Calcium +884.8%
Contains more Phosphorus +41.7%
Contains less Sodium -88%
Contains more Zinc +136.4%
Contains more Iron +225.6%
Contains more Magnesium +150%
Contains more Potassium +282.4%
Contains more Copper +354.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Port Salut
Port Salut
4
:
7
Mackerel
Mackerel
Contains more Vitamin A +595.5%
Contains more Vitamin B2 +26.3%
Contains more Folate +20%
Contains more Vitamin E +891.7%
Contains more Vitamin D +4940%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B3 +5400%
Contains more Vitamin B6 +673.6%
Contains more Vitamin B12 +700%
Contains more Vitamin K +225%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +595.5%
Contains more Vitamin B2 +26.3%
Contains more Folate +20%
Contains more Vitamin E +891.7%
Contains more Vitamin D +4940%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B3 +5400%
Contains more Vitamin B6 +673.6%
Contains more Vitamin B12 +700%
Contains more Vitamin K +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
4
:
1
Mackerel
Mackerel
Contains more Protein +28.5%
Contains more Fats +12.4%
Contains more Carbs +∞%
Contains more Other +570%
Equal in Water - 43
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +28.5%
Contains more Fats +12.4%
Contains more Carbs +∞%
Contains more Other +570%
Equal in Water - 43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
1
:
2
Mackerel
Mackerel
Contains more Monounsaturated Fat +12.2%
Contains less Saturated Fat -57.2%
Contains more Polyunsaturated fat +751.9%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +12.2%
Contains less Saturated Fat -57.2%
Contains more Polyunsaturated fat +751.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Port Salut Mackerel
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Port Salut Mackerel Opinion
Net carbs 0.57g 0g Port Salut
Protein 23.78g 18.5g Port Salut
Fats 28.2g 25.1g Port Salut
Carbs 0.57g 0g Port Salut
Calories 352kcal 305kcal Port Salut
Sugar 0.57g 0g Mackerel
Calcium 650mg 66mg Port Salut
Iron 0.43mg 1.4mg Mackerel
Magnesium 24mg 60mg Mackerel
Phosphorus 360mg 254mg Port Salut
Potassium 136mg 520mg Mackerel
Sodium 534mg 4450mg Port Salut
Zinc 2.6mg 1.1mg Port Salut
Copper 0.022mg 0.1mg Mackerel
Vitamin A 1092IU 157IU Port Salut
Vitamin A RAE 315µg 47µg Port Salut
Vitamin E 0.24mg 2.38mg Mackerel
Vitamin D 21IU 1006IU Mackerel
Vitamin D 0.5µg 25.2µg Mackerel
Vitamin B1 0.014mg 0.02mg Mackerel
Vitamin B2 0.24mg 0.19mg Port Salut
Vitamin B3 0.06mg 3.3mg Mackerel
Vitamin B5 0.21mg Port Salut
Vitamin B6 0.053mg 0.41mg Mackerel
Folate 18µg 15µg Port Salut
Vitamin B12 1.5µg 12µg Mackerel
Vitamin K 2.4µg 7.8µg Mackerel
Tryptophan 0.343mg Port Salut
Threonine 0.876mg Port Salut
Isoleucine 1.446mg Port Salut
Leucine 2.482mg Port Salut
Lysine 1.987mg Port Salut
Methionine 0.734mg Port Salut
Phenylalanine 1.323mg Port Salut
Valine 1.707mg Port Salut
Histidine 0.686mg Port Salut
Cholesterol 123mg 95mg Mackerel
Saturated Fat 16.691g 7.148g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 9.338g 8.32g Port Salut
Polyunsaturated fat 0.729g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
31%
Port Salut
212%
Mackerel
Minerals Daily Need Coverage Score
68%
Port Salut
114%
Mackerel

Comparison summary

Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 3916mg)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $3.5)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.57g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 9.543g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.