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  6. Port Salut vs. Flax seeds

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

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The main differences between Port Salut and Flax seeds

  • Port Salut has more Vitamin B12, however, Flax seeds has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Iron, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Flax seeds is 136% higher.
  • Flax seeds is lower in Cholesterol.

Food types used in this article are Cheese, port de salut and Seeds, flaxseed.

Infographic

Port Salut vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +154.9%
Contains more MagnesiumMagnesium +1533.3%
Contains more PotassiumPotassium +497.8%
Contains more IronIron +1232.6%
Contains more CopperCopper +5445.5%
Contains more ZincZinc +66.9%
Contains more PhosphorusPhosphorus +78.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +22463.6%
Contains more SeleniumSelenium +75.2%

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% 66% 4.8% 15% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +11642.9%
Contains more Vitamin B3Vitamin B3 +5033.3%
Contains more Vitamin B5Vitamin B5 +369%
Contains more Vitamin B6Vitamin B6 +792.5%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +383.3%
Contains more CholineCholine +411%

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +30%
Contains more WaterWater +553%
Contains more FatsFats +49.5%
Contains more CarbsCarbs +4966.7%
Contains more OtherOther +85.5%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +24.1%
Contains less Sat. FatSaturated Fat -78.1%
Contains more Poly. FatPolyunsaturated fat +3841%

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 Flax seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Port Salut Flax seeds Opinion
Calories 352kcal 534kcal Flax seeds
Protein 23.78g 18.29g Port Salut
Fats 28.2g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 0.57g 1.58g Flax seeds
Carbs 0.57g 28.88g Flax seeds
Cholesterol 123mg 0mg Flax seeds
Vitamin D 21IU 0IU Port Salut
Magnesium 24mg 392mg Flax seeds
Calcium 650mg 255mg Port Salut
Potassium 136mg 813mg Flax seeds
Iron 0.43mg 5.73mg Flax seeds
Sugar 0.57g 1.55g Port Salut
Fiber 0g 27.3g Flax seeds
Copper 0.022mg 1.22mg Flax seeds
Zinc 2.6mg 4.34mg Flax seeds
Phosphorus 360mg 642mg Flax seeds
Sodium 534mg 30mg Flax seeds
Vitamin A 1092IU 0IU Port Salut
Vitamin A RAE 315µg 0µg Port Salut
Vitamin E 0.24mg 0.31mg Flax seeds
Vitamin D 0.5µg 0µg Port Salut
Manganese 0.011mg 2.482mg Flax seeds
Selenium 14.5µg 25.4µg Flax seeds
Vitamin B1 0.014mg 1.644mg Flax seeds
Vitamin B2 0.24mg 0.161mg Port Salut
Vitamin B3 0.06mg 3.08mg Flax seeds
Vitamin B5 0.21mg 0.985mg Flax seeds
Vitamin B6 0.053mg 0.473mg Flax seeds
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg 4.3µg Flax seeds
Folate 18µg 87µg Flax seeds
Choline 15.4mg 78.7mg Flax seeds
Saturated Fat 16.691g 3.663g Flax seeds
Monounsaturated Fat 9.338g 7.527g Port Salut
Polyunsaturated fat 0.729g 28.73g Flax seeds
Tryptophan 0.343mg 0.297mg Port Salut
Threonine 0.876mg 0.766mg Port Salut
Isoleucine 1.446mg 0.896mg Port Salut
Leucine 2.482mg 1.235mg Port Salut
Lysine 1.987mg 0.862mg Port Salut
Methionine 0.734mg 0.37mg Port Salut
Phenylalanine 1.323mg 0.957mg Port Salut
Valine 1.707mg 1.072mg Port Salut
Histidine 0.686mg 0.472mg Port Salut
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Flax 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
30%
Port Salut
62%
Flax seeds
Minerals Daily Need Coverage Score
62%
Port Salut
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 504mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 13.028g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.