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  6. Port Salut vs. Swordfish

Port Salut vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between Port Salut and Swordfish

  • Port Salut has more Calcium, Vitamin A RAE, and Zinc, however, Swordfish is higher in Vitamin D, Selenium, Vitamin B3, and Vitamin B6.
  • Swordfish covers your daily Vitamin D needs 108% more than Port Salut.
  • Swordfish contains 108 times less Calcium than Port Salut. Port Salut contains 650mg of Calcium, while Swordfish contains 6mg.
  • Swordfish has less Saturated Fat.

Food varieties used in this article are Cheese, port de salut and Fish, swordfish, cooked, dry heat.

Infographic

Port Salut vs Swordfish 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
3
:
7
Swordfish
Swordfish
Contains more Calcium +10733.3%
Contains more Phosphorus +18.4%
Contains more Zinc +233.3%
Contains more Magnesium +45.8%
Contains more Potassium +266.9%
Contains less Sodium -81.8%
Contains more Copper +109.1%
Contains more Manganese +18.2%
Contains more Selenium +372.4%
Equal in Iron - 0.45
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +10733.3%
Contains more Phosphorus +18.4%
Contains more Zinc +233.3%
Contains more Magnesium +45.8%
Contains more Potassium +266.9%
Contains less Sodium -81.8%
Contains more Copper +109.1%
Contains more Manganese +18.2%
Contains more Selenium +372.4%
Equal in Iron - 0.45

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
Swordfish
Swordfish
Contains more Vitamin A +746.5%
Contains more Vitamin B2 +281%
Contains more Folate +800%
Contains more Vitamin K +2300%
Contains more Vitamin E +904.2%
Contains more Vitamin D +3220%
Contains more Vitamin B1 +535.7%
Contains more Vitamin B3 +15323.3%
Contains more Vitamin B5 +98.6%
Contains more Vitamin B6 +1060.4%
Equal in Vitamin B12 - 1.62
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +746.5%
Contains more Vitamin B2 +281%
Contains more Folate +800%
Contains more Vitamin K +2300%
Contains more Vitamin E +904.2%
Contains more Vitamin D +3220%
Contains more Vitamin B1 +535.7%
Contains more Vitamin B3 +15323.3%
Contains more Vitamin B5 +98.6%
Contains more Vitamin B6 +1060.4%
Equal in Vitamin B12 - 1.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
4
:
1
Swordfish
Swordfish
Contains more Fats +255.6%
Contains more Carbs +∞%
Contains more Other +455.6%
Contains more Water +50.2%
Equal in Protein - 23.45
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
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +255.6%
Contains more Carbs +∞%
Contains more Other +455.6%
Contains more Water +50.2%
Equal in Protein - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
1
:
2
Swordfish
Swordfish
Contains more Monounsaturated Fat +163.5%
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +87.7%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +163.5%
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +87.7%

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

All nutrients comparison - raw data values

Nutrient Port Salut Swordfish Opinion
Net carbs 0.57g 0g Port Salut
Protein 23.78g 23.45g Port Salut
Fats 28.2g 7.93g Port Salut
Carbs 0.57g 0g Port Salut
Calories 352kcal 172kcal Port Salut
Sugar 0.57g 0g Swordfish
Calcium 650mg 6mg Port Salut
Iron 0.43mg 0.45mg Swordfish
Magnesium 24mg 35mg Swordfish
Phosphorus 360mg 304mg Port Salut
Potassium 136mg 499mg Swordfish
Sodium 534mg 97mg Swordfish
Zinc 2.6mg 0.78mg Port Salut
Copper 0.022mg 0.046mg Swordfish
Manganese 0.011mg 0.013mg Swordfish
Selenium 14.5µg 68.5µg Swordfish
Vitamin A 1092IU 129IU Port Salut
Vitamin A RAE 315µg 43µg Port Salut
Vitamin E 0.24mg 2.41mg Swordfish
Vitamin D 21IU 666IU Swordfish
Vitamin D 0.5µg 16.6µg Swordfish
Vitamin B1 0.014mg 0.089mg Swordfish
Vitamin B2 0.24mg 0.063mg Port Salut
Vitamin B3 0.06mg 9.254mg Swordfish
Vitamin B5 0.21mg 0.417mg Swordfish
Vitamin B6 0.053mg 0.615mg Swordfish
Folate 18µg 2µg Port Salut
Vitamin B12 1.5µg 1.62µg Swordfish
Vitamin K 2.4µg 0.1µg Port Salut
Tryptophan 0.343mg 0.265mg Port Salut
Threonine 0.876mg 1.035mg Swordfish
Isoleucine 1.446mg 1.088mg Port Salut
Leucine 2.482mg 1.919mg Port Salut
Lysine 1.987mg 2.168mg Swordfish
Methionine 0.734mg 0.699mg Port Salut
Phenylalanine 1.323mg 0.922mg Port Salut
Valine 1.707mg 1.216mg Port Salut
Histidine 0.686mg 0.695mg Swordfish
Cholesterol 123mg 78mg Swordfish
Trans Fat 0.056g Port Salut
Saturated Fat 16.691g 1.911g Swordfish
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 9.338g 3.544g Port Salut
Polyunsaturated fat 0.729g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Port Salut
95%
Swordfish
Minerals Daily Need Coverage Score
62%
Port Salut
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 14.78g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3.5)
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.
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.