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  6. Port Salut vs. Asparagus

Port Salut vs. Asparagus — In-Depth Nutrition Comparison

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A recap on differences between port Salut and asparagus

  • Port Salut has more calcium, vitamin B12, phosphorus, selenium, and zinc; however, asparagus is higher in vitamin K and iron.
  • Port Salut covers your daily saturated fat needs 83% more than asparagus.
  • Asparagus has less cholesterol.

Food varieties used in this article are Cheese, port de salut and Asparagus, raw.

Infographic

Port Salut vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +2608.3%
Contains more ZincZinc +381.5%
Contains more PhosphorusPhosphorus +592.3%
Contains more SeleniumSelenium +530.4%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +397.7%
Contains more CopperCopper +759.1%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1336.4%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin AVitamin A +728.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +370.8%
Contains more Vitamin B1Vitamin B1 +921.4%
Contains more Vitamin B3Vitamin B3 +1530%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin KVitamin K +1633.3%
Contains more FolateFolate +188.9%
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Port Salut Asparagus DV% diff.
Saturated fat 16.691g 0.04g 76%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 24mg 63%
Phosphorus 360mg 52mg 44%
Fats 28.2g 0.12g 43%
Protein 23.78g 2.2g 43%
Cholesterol 123mg 0mg 41%
Vitamin K 2.4µg 41.6µg 33%
Vitamin A 315µg 38µg 31%
Monounsaturated fat 9.338g 0g 23%
Sodium 534mg 2mg 23%
Selenium 14.5µg 2.3µg 22%
Iron 0.43mg 2.14mg 21%
Zinc 2.6mg 0.54mg 19%
Copper 0.022mg 0.189mg 19%
Calories 352kcal 20kcal 17%
Vitamin B1 0.014mg 0.143mg 11%
Folate 18µg 52µg 9%
Vitamin B2 0.24mg 0.141mg 8%
Fiber 0g 2.1g 8%
Manganese 0.011mg 0.158mg 6%
Vitamin E 0.24mg 1.13mg 6%
Vitamin B3 0.06mg 0.978mg 6%
Vitamin C 0mg 5.6mg 6%
Polyunsaturated fat 0.729g 0.05g 5%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.053mg 0.091mg 3%
Vitamin D 21IU 0IU 3%
Magnesium 24mg 14mg 2%
Potassium 136mg 202mg 2%
Fructose 1g 1%
Carbs 0.57g 3.88g 1%
Vitamin B5 0.21mg 0.274mg 1%
Net carbs 0.57g 1.78g N/A
Sugar 0.57g 1.88g N/A
Choline 15.4mg 16mg 0%
Tryptophan 0.343mg 0.027mg 0%
Threonine 0.876mg 0.084mg 0%
Isoleucine 1.446mg 0.075mg 0%
Leucine 2.482mg 0.128mg 0%
Lysine 1.987mg 0.104mg 0%
Methionine 0.734mg 0.031mg 0%
Phenylalanine 1.323mg 0.075mg 0%
Valine 1.707mg 0.115mg 0%
Histidine 0.686mg 0.049mg 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: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +980.9%
Contains more FatsFats +23400%
Contains more OtherOther +244.8%
Contains more CarbsCarbs +580.7%
Contains more WaterWater +105.1%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1358%
Contains less Sat. FatSaturated fat -99.8%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.