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  6. Port Salut vs. Mustard Greens Raw

Port Salut vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between port Salut and mustard Greens Raw

  • Port Salut has more vitamin B12, calcium, phosphorus, and selenium; however, mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw are lower in cholesterol.

Food types used in this article are Cheese, port de salut and Mustard greens, raw.

Infographic

Port Salut vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +465.2%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +520.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +182.4%
Contains more IronIron +281.4%
Contains more CopperCopper +650%
Contains less SodiumSodium -96.3%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +108.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B1Vitamin B1 +471.4%
Contains more Vitamin B3Vitamin B3 +1233.3%
Contains more Vitamin B6Vitamin B6 +239.6%
Contains more Vitamin KVitamin K +10629.2%
~equal in Vitamin B5 ~0.21mg

All nutrients comparison - raw data values

Nutrient Port Salut Mustard Greens Raw DV% diff.
Vitamin K 2.4µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Saturated fat 16.691g 0.01g 76%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 115mg 54%
Fats 28.2g 0.42g 43%
Phosphorus 360mg 58mg 43%
Protein 23.78g 2.86g 42%
Cholesterol 123mg 0mg 41%
Selenium 14.5µg 0.9µg 25%
Monounsaturated fat 9.338g 0.092g 23%
Sodium 534mg 20mg 22%
Zinc 2.6mg 0.25mg 21%
Vitamin A 315µg 151µg 18%
Calories 352kcal 27kcal 16%
Copper 0.022mg 0.165mg 16%
Iron 0.43mg 1.64mg 15%
Fiber 0g 3.2g 13%
Vitamin E 0.24mg 2.01mg 12%
Vitamin B6 0.053mg 0.18mg 10%
Vitamin B2 0.24mg 0.11mg 10%
Potassium 136mg 384mg 7%
Vitamin B1 0.014mg 0.08mg 6%
Polyunsaturated fat 0.729g 0.038g 5%
Vitamin B3 0.06mg 0.8mg 5%
Choline 15.4mg 0.5mg 3%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 24mg 32mg 2%
Folate 18µg 12µg 2%
Carbs 0.57g 4.67g 1%
Net carbs 0.57g 1.47g N/A
Sugar 0.57g 1.32g N/A
Manganese 0.011mg 0%
Vitamin B5 0.21mg 0.21mg 0%
Tryptophan 0.343mg 0%
Threonine 0.876mg 0%
Isoleucine 1.446mg 0%
Leucine 2.482mg 0%
Lysine 1.987mg 0%
Methionine 0.734mg 0%
Phenylalanine 1.323mg 0%
Valine 1.707mg 0%
Histidine 0.686mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +731.5%
Contains more FatsFats +6614.3%
Contains more OtherOther +48.1%
Contains more CarbsCarbs +719.3%
Contains more WaterWater +99.6%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +10050%
Contains more Poly. FatPolyunsaturated fat +1818.4%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.