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  6. Port Salut vs. Kiwi

Port Salut vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between port Salut and kiwi

  • Port Salut has more vitamin B12, calcium, phosphorus, selenium, and zinc; however, kiwi has more vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Kiwi is lower in cholesterol.
  • Kiwi has a higher glycemic index than port Salut.

The food varieties used in the comparison are Cheese, port de salut and Kiwifruit, green, raw.

Infographic

Port Salut vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +1811.8%
Contains more IronIron +38.7%
Contains more ZincZinc +1757.1%
Contains more PhosphorusPhosphorus +958.8%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +129.4%
Contains more CopperCopper +490.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +790.9%

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%
Kiwi
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +7775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +860%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B3Vitamin B3 +468.3%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin KVitamin K +1579.2%
Contains more FolateFolate +38.9%

All nutrients comparison - raw data values

Nutrient Port Salut Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Saturated fat 16.691g 0.029g 76%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 34mg 62%
Phosphorus 360mg 34mg 47%
Protein 23.78g 1.14g 45%
Fats 28.2g 0.52g 43%
Cholesterol 123mg 0mg 41%
Vitamin A 315µg 4µg 35%
Vitamin K 2.4µg 40.3µg 32%
Selenium 14.5µg 0.2µg 26%
Monounsaturated fat 9.338g 0.047g 23%
Sodium 534mg 3mg 23%
Zinc 2.6mg 0.14mg 22%
Vitamin B2 0.24mg 0.025mg 17%
Calories 352kcal 61kcal 15%
Copper 0.022mg 0.13mg 12%
Fiber 0g 3g 12%
Vitamin E 0.24mg 1.46mg 8%
Potassium 136mg 312mg 5%
Carbs 0.57g 14.66g 5%
Fructose 4.35g 5%
Manganese 0.011mg 0.098mg 4%
Vitamin D 21IU 0IU 3%
Polyunsaturated fat 0.729g 0.287g 3%
Vitamin D 0.5µg 0µg 3%
Iron 0.43mg 0.31mg 2%
Folate 18µg 25µg 2%
Magnesium 24mg 17mg 2%
Vitamin B3 0.06mg 0.341mg 2%
Vitamin B5 0.21mg 0.183mg 1%
Choline 15.4mg 7.8mg 1%
Vitamin B6 0.053mg 0.063mg 1%
Vitamin B1 0.014mg 0.027mg 1%
Net carbs 0.57g 11.66g N/A
Sugar 0.57g 8.99g N/A
Tryptophan 0.343mg 0.015mg 0%
Threonine 0.876mg 0.047mg 0%
Isoleucine 1.446mg 0.051mg 0%
Leucine 2.482mg 0.066mg 0%
Lysine 1.987mg 0.061mg 0%
Methionine 0.734mg 0.024mg 0%
Phenylalanine 1.323mg 0.044mg 0%
Valine 1.707mg 0.057mg 0%
Histidine 0.686mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1986%
Contains more FatsFats +5323.1%
Contains more OtherOther +227.9%
Contains more CarbsCarbs +2471.9%
Contains more WaterWater +82.8%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +19768.1%
Contains more Poly. FatPolyunsaturated fat +154%
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.