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  6. Port Salut vs. Sunflower seeds

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

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Significant differences between port Salut and sunflower seeds

  • Port Salut has more vitamin B12; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, and iron.
  • Sunflower seeds cover your daily vitamin E needs 233% more than port Salut.
  • Sunflower seeds contain less saturated fat.

Specific food types used in this comparison are Cheese, port de salut and Seeds, sunflower seed kernels, dried.

Infographic

Port Salut vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +733.3%
Contains more MagnesiumMagnesium +1254.2%
Contains more PotassiumPotassium +374.3%
Contains more IronIron +1120.9%
Contains more CopperCopper +8081.8%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +265.5%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +10400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +10471.4%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B3Vitamin B3 +13791.7%
Contains more Vitamin B5Vitamin B5 +438.1%
Contains more Vitamin B6Vitamin B6 +2437.7%
Contains more FolateFolate +1161.1%
Contains more CholineCholine +257.8%

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +14.4%
Contains more WaterWater +860.9%
Contains more FatsFats +82.5%
Contains more CarbsCarbs +3408.8%
Contains more OtherOther +51.5%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +98.4%
Contains more Poly. FatPolyunsaturated fat +3073.8%

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 Sunflower seeds
Lower in Cholesterol 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 ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Port Salut Sunflower seeds DV% diff.
Vitamin E 0.24mg 35.17mg 233%
Copper 0.022mg 1.8mg 198%
Polyunsaturated fat 0.729g 23.137g 149%
Vitamin B1 0.014mg 1.48mg 122%
Vitamin B6 0.053mg 1.345mg 99%
Manganese 0.011mg 1.95mg 84%
Magnesium 24mg 325mg 72%
Selenium 14.5µg 53µg 70%
Vitamin B12 1.5µg 0µg 63%
Iron 0.43mg 5.25mg 60%
Calcium 650mg 78mg 57%
Saturated fat 16.691g 4.455g 56%
Folate 18µg 227µg 52%
Vitamin B3 0.06mg 8.335mg 52%
Phosphorus 360mg 660mg 43%
Cholesterol 123mg 0mg 41%
Fats 28.2g 51.46g 36%
Vitamin A 315µg 3µg 35%
Fiber 0g 8.6g 34%
Sodium 534mg 9mg 23%
Monounsaturated fat 9.338g 18.528g 23%
Zinc 2.6mg 5mg 22%
Vitamin B5 0.21mg 1.13mg 18%
Potassium 136mg 645mg 15%
Calories 352kcal 584kcal 12%
Vitamin B2 0.24mg 0.355mg 9%
Choline 15.4mg 55.1mg 7%
Protein 23.78g 20.78g 6%
Carbs 0.57g 20g 6%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Vitamin K 2.4µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 0.57g 11.4g N/A
Sugar 0.57g 2.62g N/A
Tryptophan 0.343mg 0.348mg 0%
Threonine 0.876mg 0.928mg 0%
Isoleucine 1.446mg 1.139mg 0%
Leucine 2.482mg 1.659mg 0%
Lysine 1.987mg 0.937mg 0%
Methionine 0.734mg 0.494mg 0%
Phenylalanine 1.323mg 1.169mg 0%
Valine 1.707mg 1.315mg 0%
Histidine 0.686mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Sunflower 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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
62%
Port Salut
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 525mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 12.236g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.9)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 2.05g)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.