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  6. Port Salut vs. Brown rice

Port Salut vs. Brown rice — In-Depth Nutrition Comparison

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Differences between port Salut and brown rice

  • Port Salut has more calcium, vitamin B12, phosphorus, vitamin A, zinc, and selenium, while brown rice has more manganese.
  • Port Salut's daily need coverage for saturated fat is 82% higher.
  • The amount of cholesterol in brown rice is lower.
  • Port Salut has a lower glycemic index. The glycemic index of port Salut is 27, while the glycemic index of brown rice is 66.

The food types used in this comparison are Cheese, port de salut and Rice, brown, long-grain, cooked.

Infographic

Port Salut vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +21566.7%
Contains more PotassiumPotassium +58.1%
Contains more ZincZinc +266.2%
Contains more PhosphorusPhosphorus +249.5%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +62.5%
Contains more IronIron +30.2%
Contains more CopperCopper +381.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8754.5%

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.
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +247.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +100%
Contains more CholineCholine +67.4%
Contains more Vitamin B1Vitamin B1 +1171.4%
Contains more Vitamin B3Vitamin B3 +4168.3%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B6Vitamin B6 +132.1%
~equal in Vitamin C ~0mg

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +767.9%
Contains more FatsFats +2807.2%
Contains more OtherOther +354.5%
Contains more CarbsCarbs +4387.7%
Contains more WaterWater +54.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2430.6%
Contains more Poly. FatPolyunsaturated fat +99.2%
Contains less Sat. FatSaturated fat -98.4%

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 Brown rice
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Port Salut Brown rice DV% diff.
Saturated fat 16.691g 0.26g 75%
Calcium 650mg 3mg 65%
Vitamin B12 1.5µg 0µg 63%
Fats 28.2g 0.97g 42%
Protein 23.78g 2.74g 42%
Manganese 0.011mg 0.974mg 42%
Cholesterol 123mg 0mg 41%
Phosphorus 360mg 103mg 37%
Vitamin A 315µg 0µg 35%
Sodium 534mg 4mg 23%
Monounsaturated fat 9.338g 0.369g 22%
Zinc 2.6mg 0.71mg 17%
Vitamin B3 0.06mg 2.561mg 16%
Selenium 14.5µg 5.8µg 16%
Vitamin B1 0.014mg 0.178mg 14%
Vitamin B2 0.24mg 0.069mg 13%
Calories 352kcal 123kcal 11%
Starch 24.79g 10%
Copper 0.022mg 0.106mg 9%
Carbs 0.57g 25.58g 8%
Fiber 0g 1.6g 6%
Vitamin B6 0.053mg 0.123mg 5%
Magnesium 24mg 39mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.21mg 0.38mg 3%
Vitamin D 21IU 0IU 3%
Folate 18µg 9µg 2%
Polyunsaturated fat 0.729g 0.366g 2%
Iron 0.43mg 0.56mg 2%
Vitamin K 2.4µg 0.2µg 2%
Choline 15.4mg 9.2mg 1%
Potassium 136mg 86mg 1%
Net carbs 0.57g 23.98g N/A
Sugar 0.57g 0.24g N/A
Vitamin E 0.24mg 0.17mg 0%
Tryptophan 0.343mg 0.033mg 0%
Threonine 0.876mg 0.095mg 0%
Isoleucine 1.446mg 0.109mg 0%
Leucine 2.482mg 0.214mg 0%
Lysine 1.987mg 0.099mg 0%
Methionine 0.734mg 0.058mg 0%
Phenylalanine 1.323mg 0.133mg 0%
Valine 1.707mg 0.151mg 0%
Histidine 0.686mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Port Salut
13%
Brown rice
Minerals Daily Need Coverage Score
62%
Port Salut
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 530mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 16.431g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.5)
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.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.