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  6. Port Salut vs. Kefir

Port Salut vs. Kefir — In-Depth Nutrition Comparison

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Summary of differences between Port Salut and Kefir

  • Kefir has less Calcium, Vitamin B12, Phosphorus, Selenium, Zinc, Vitamin A RAE, and Vitamin B2 than Port Salut.
  • Port Salut covers your daily need of Saturated Fat 80% more than Kefir.
  • Port Salut has 25 times more Cholesterol than Kefir. While Port Salut has 123mg of Cholesterol, Kefir has only 5mg.
  • Kefir has less Saturated Fat.

These are the specific foods used in this comparison Cheese, port de salut and Kefir, lowfat, plain, LIFEWAY.

Infographic

Port Salut vs Kefir 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.
Port Salut
Port Salut
8
:
2
Kefir
Kefir
Contains more Calcium +400%
Contains more Iron +975%
Contains more Magnesium +100%
Contains more Phosphorus +242.9%
Contains more Zinc +465.2%
Contains more Copper +144.4%
Contains more Manganese +120%
Contains more Selenium +302.8%
Contains more Potassium +20.6%
Contains less Sodium -92.5%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +400%
Contains more Iron +975%
Contains more Magnesium +100%
Contains more Phosphorus +242.9%
Contains more Zinc +465.2%
Contains more Copper +144.4%
Contains more Manganese +120%
Contains more Selenium +302.8%
Contains more Potassium +20.6%
Contains less Sodium -92.5%

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.
Port Salut
Port Salut
6
:
6
Kefir
Kefir
Contains more Vitamin A +91.9%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +77.8%
Contains more Folate +38.5%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2300%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +83.3%
Equal in Vitamin B6 - 0.058
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%
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin A +91.9%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +77.8%
Contains more Folate +38.5%
Contains more Vitamin B12 +417.2%
Contains more Vitamin K +2300%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +83.3%
Equal in Vitamin B6 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
3
:
2
Kefir
Kefir
Contains more Protein +527.4%
Contains more Fats +2932.3%
Contains more Other +174%
Contains more Carbs +686%
Contains more Water +98.2%
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
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Protein +527.4%
Contains more Fats +2932.3%
Contains more Other +174%
Contains more Carbs +686%
Contains more Water +98.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +2912.3%
Contains more Polyunsaturated fat +1275.5%
Contains less Saturated Fat -96.1%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2912.3%
Contains more Polyunsaturated fat +1275.5%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Port Salut Kefir
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Port Salut Kefir Opinion
Net carbs 0.57g 4.48g Kefir
Protein 23.78g 3.79g Port Salut
Fats 28.2g 0.93g Port Salut
Carbs 0.57g 4.48g Kefir
Calories 352kcal 41kcal Port Salut
Sugar 0.57g 4.61g Port Salut
Calcium 650mg 130mg Port Salut
Iron 0.43mg 0.04mg Port Salut
Magnesium 24mg 12mg Port Salut
Phosphorus 360mg 105mg Port Salut
Potassium 136mg 164mg Kefir
Sodium 534mg 40mg Kefir
Zinc 2.6mg 0.46mg Port Salut
Copper 0.022mg 0.009mg Port Salut
Manganese 0.011mg 0.005mg Port Salut
Selenium 14.5µg 3.6µg Port Salut
Vitamin A 1092IU 569IU Port Salut
Vitamin A RAE 315µg 171µg Port Salut
Vitamin E 0.24mg 0.02mg Port Salut
Vitamin D 21IU 41IU Kefir
Vitamin D 0.5µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.014mg 0.03mg Kefir
Vitamin B2 0.24mg 0.135mg Port Salut
Vitamin B3 0.06mg 0.15mg Kefir
Vitamin B5 0.21mg 0.385mg Kefir
Vitamin B6 0.053mg 0.058mg Kefir
Folate 18µg 13µg Port Salut
Vitamin B12 1.5µg 0.29µg Port Salut
Vitamin K 2.4µg 0.1µg Port Salut
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 5mg Kefir
Trans Fat 0.037g Port Salut
Saturated Fat 16.691g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 9.338g 0.31g Port Salut
Polyunsaturated fat 0.729g 0.053g Port Salut
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Port Salut
16%
Kefir
Minerals Daily Need Coverage Score
62%
Port Salut
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 4.04g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 494mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 118mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.033g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3.5)
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

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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.