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  6. Port Salut vs. Spelt

Port Salut vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Port Salut and Spelt

  • Port Salut has more Vitamin B12, Calcium, and Vitamin A RAE, however, Spelt has more Manganese, Copper, Iron, Fiber, and Vitamin B3.
  • Daily need coverage for Manganese from Spelt is 129% higher.
  • Spelt is lower in Cholesterol.

Food types used in this article are Cheese, port de salut and Spelt, uncooked.

Infographic

Port Salut vs Spelt 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.
Port Salut
Port Salut
2
:
8
Spelt
Spelt
Contains more Calcium +2307.4%
Contains more Selenium +23.9%
Contains more Iron +932.6%
Contains more Magnesium +466.7%
Contains more Phosphorus +11.4%
Contains more Potassium +185.3%
Contains less Sodium -98.5%
Contains more Zinc +26.2%
Contains more Copper +2222.7%
Contains more Manganese +27018.2%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +2307.4%
Contains more Selenium +23.9%
Contains more Iron +932.6%
Contains more Magnesium +466.7%
Contains more Phosphorus +11.4%
Contains more Potassium +185.3%
Contains less Sodium -98.5%
Contains more Zinc +26.2%
Contains more Copper +2222.7%
Contains more Manganese +27018.2%

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.
Port Salut
Port Salut
4
:
7
Spelt
Spelt
Contains more Vitamin A +10820%
Contains more Vitamin B2 +112.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +11305%
Contains more Vitamin B5 +408.6%
Contains more Vitamin B6 +334%
Contains more Folate +150%
Contains more Vitamin K +50%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +10820%
Contains more Vitamin B2 +112.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +229.2%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +11305%
Contains more Vitamin B5 +408.6%
Contains more Vitamin B6 +334%
Contains more Folate +150%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
4
:
1
Spelt
Spelt
Contains more Protein +63.2%
Contains more Fats +1060.5%
Contains more Water +312.4%
Contains more Other +11.7%
Contains more Carbs +12214%
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +63.2%
Contains more Fats +1060.5%
Contains more Water +312.4%
Contains more Other +11.7%
Contains more Carbs +12214%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
1
:
2
Spelt
Spelt
Contains more Monounsaturated Fat +1998.4%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +72.6%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +1998.4%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +72.6%

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 Spelt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Port Salut Spelt Opinion
Net carbs 0.57g 59.49g Spelt
Protein 23.78g 14.57g Port Salut
Fats 28.2g 2.43g Port Salut
Carbs 0.57g 70.19g Spelt
Calories 352kcal 338kcal Port Salut
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0.57g 6.82g Port Salut
Fiber 0g 10.7g Spelt
Calcium 650mg 27mg Port Salut
Iron 0.43mg 4.44mg Spelt
Magnesium 24mg 136mg Spelt
Phosphorus 360mg 401mg Spelt
Potassium 136mg 388mg Spelt
Sodium 534mg 8mg Spelt
Zinc 2.6mg 3.28mg Spelt
Copper 0.022mg 0.511mg Spelt
Manganese 0.011mg 2.983mg Spelt
Selenium 14.5µg 11.7µg Port Salut
Vitamin A 1092IU 10IU Port Salut
Vitamin A RAE 315µg 0µg Port Salut
Vitamin E 0.24mg 0.79mg Spelt
Vitamin D 21IU Port Salut
Vitamin D 0.5µg Port Salut
Vitamin B1 0.014mg 0.364mg Spelt
Vitamin B2 0.24mg 0.113mg Port Salut
Vitamin B3 0.06mg 6.843mg Spelt
Vitamin B5 0.21mg 1.068mg Spelt
Vitamin B6 0.053mg 0.23mg Spelt
Folate 18µg 45µg Spelt
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg 3.6µg Spelt
Tryptophan 0.343mg 0.132mg Port Salut
Threonine 0.876mg 0.443mg Port Salut
Isoleucine 1.446mg 0.552mg Port Salut
Leucine 2.482mg 1.07mg Port Salut
Lysine 1.987mg 0.409mg Port Salut
Methionine 0.734mg 0.258mg Port Salut
Phenylalanine 1.323mg 0.737mg Port Salut
Valine 1.707mg 0.681mg Port Salut
Histidine 0.686mg 0.36mg Port Salut
Cholesterol 123mg 0mg Spelt
Saturated Fat 16.691g 0.406g Spelt
Monounsaturated Fat 9.338g 0.445g Port Salut
Polyunsaturated fat 0.729g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
31%
Port Salut
35%
Spelt
Minerals Daily Need Coverage Score
62%
Port Salut
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 526mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 16.285g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 6.25g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 36)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.