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  6. Port Salut vs. Chia seeds

Port Salut vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between port Salut and chia seeds

  • Port Salut has more vitamin B12; however, chia seeds are richer in fiber, manganese, copper, iron, magnesium, selenium, phosphorus, and vitamin B3.
  • Chia seeds cover your daily fiber needs 138% more than port Salut.
  • Chia seeds contain less saturated fat.
  • Port Salut has a higher glycemic index. The glycemic index of port Salut is 27, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Cheese, port de salut and Seeds, chia seeds, dried.

Infographic

Port Salut vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1295.8%
Contains more PotassiumPotassium +199.3%
Contains more IronIron +1695.3%
Contains more CopperCopper +4100%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +138.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +280.7%
~equal in Calcium ~631mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +4328.6%
Contains more Vitamin B3Vitamin B3 +14616.7%
Contains more FolateFolate +172.2%

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +43.8%
Contains more WaterWater +683.6%
Contains more CarbsCarbs +7289.5%
Contains more OtherOther +140%
~equal in Fats ~30.74g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +304.4%
Contains less Sat. FatSaturated fat -80%
Contains more Poly. FatPolyunsaturated fat +3146.2%

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 Chia seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Port Salut Chia seeds DV% diff.
Polyunsaturated fat 0.729g 23.665g 153%
Fiber 0g 34.4g 138%
Manganese 0.011mg 2.723mg 118%
Copper 0.022mg 0.924mg 100%
Iron 0.43mg 7.72mg 91%
Selenium 14.5µg 55.2µg 74%
Magnesium 24mg 335mg 74%
Phosphorus 360mg 860mg 71%
Vitamin B12 1.5µg 0µg 63%
Saturated fat 16.691g 3.33g 61%
Vitamin B3 0.06mg 8.83mg 55%
Vitamin B1 0.014mg 0.62mg 51%
Cholesterol 123mg 0mg 41%
Vitamin A 315µg 35%
Sodium 534mg 16mg 23%
Zinc 2.6mg 4.58mg 18%
Monounsaturated fat 9.338g 2.309g 18%
Carbs 0.57g 42.12g 14%
Protein 23.78g 16.54g 14%
Folate 18µg 49µg 8%
Potassium 136mg 407mg 8%
Calories 352kcal 486kcal 7%
Vitamin B2 0.24mg 0.17mg 5%
Fats 28.2g 30.74g 4%
Vitamin B5 0.21mg 4%
Vitamin B6 0.053mg 4%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 0.5mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin K 2.4µg 2%
Calcium 650mg 631mg 2%
Net carbs 0.57g 7.72g N/A
Sugar 0.57g N/A
Trans fat 0.14g N/A
Tryptophan 0.343mg 0.436mg 0%
Threonine 0.876mg 0.709mg 0%
Isoleucine 1.446mg 0.801mg 0%
Leucine 2.482mg 1.371mg 0%
Lysine 1.987mg 0.97mg 0%
Methionine 0.734mg 0.588mg 0%
Phenylalanine 1.323mg 1.016mg 0%
Valine 1.707mg 0.95mg 0%
Histidine 0.686mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
62%
Port Salut
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 518mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 13.361g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.