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, 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.
- The glycemic index of port Salut is higher.
Food varieties used in this article are Cheese, port de salut and Fish, swordfish, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +10733.3% |
| Contains more ZincZinc | +233.3% |
| Contains more PhosphorusPhosphorus | +18.4% |
| Contains more MagnesiumMagnesium | +45.8% |
| Contains more PotassiumPotassium | +266.9% |
| Contains more CopperCopper | +109.1% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +18.2% |
| Contains more SeleniumSelenium | +372.4% |
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.
| Contains more Vitamin AVitamin A | +632.6% |
| Contains more Vitamin B2Vitamin B2 | +281% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin EVitamin E | +904.2% |
| Contains more Vitamin DVitamin D | +3220% |
| Contains more Vitamin B1Vitamin B1 | +535.7% |
| Contains more Vitamin B3Vitamin B3 | +15323.3% |
| Contains more Vitamin B5Vitamin B5 | +98.6% |
| Contains more Vitamin B6Vitamin B6 | +1060.4% |
| Contains more CholineCholine | +403.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.78 g
Fats:
28.2 g
Carbs:
0.57 g
Water:
45.45 g
Other:
2 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +255.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +455.6% |
| Contains more WaterWater | +50.2% |
~equal in
Protein
~23.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.691 g
Monounsaturated fat:
Mono. Fat
9.338 g
Polyunsaturated fat:
Poly. Fat
0.729 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Mono. FatMonounsaturated fat | +163.5% |
| Contains less Sat. FatSaturated fat | -88.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 14.5µg | 68.5µg | 98% |
| Vitamin D | 0.5µg | 16.6µg | 81% |
| Vitamin D | 21IU | 666IU | 81% |
| Saturated fat | 16.691g | 1.911g | 67% |
| Calcium | 650mg | 6mg | 64% |
| Vitamin B3 | 0.06mg | 9.254mg | 57% |
| Vitamin B6 | 0.053mg | 0.615mg | 43% |
| Fats | 28.2g | 7.93g | 31% |
| Vitamin A | 315µg | 43µg | 30% |
| Sodium | 534mg | 97mg | 19% |
| Zinc | 2.6mg | 0.78mg | 17% |
| Cholesterol | 123mg | 78mg | 15% |
| Vitamin E | 0.24mg | 2.41mg | 14% |
| Vitamin B2 | 0.24mg | 0.063mg | 14% |
| Monounsaturated fat | 9.338g | 3.544g | 14% |
| Choline | 15.4mg | 77.5mg | 11% |
| Potassium | 136mg | 499mg | 11% |
| Calories | 352kcal | 172kcal | 9% |
| Phosphorus | 360mg | 304mg | 8% |
| Vitamin B1 | 0.014mg | 0.089mg | 6% |
| Vitamin B12 | 1.5µg | 1.62µg | 5% |
| Polyunsaturated fat | 0.729g | 1.368g | 4% |
| Vitamin B5 | 0.21mg | 0.417mg | 4% |
| Folate | 18µg | 2µg | 4% |
| Magnesium | 24mg | 35mg | 3% |
| Copper | 0.022mg | 0.046mg | 3% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Protein | 23.78g | 23.45g | 1% |
| Carbs | 0.57g | 0g | 0% |
| Net carbs | 0.57g | 0g | N/A |
| Iron | 0.43mg | 0.45mg | 0% |
| Sugar | 0.57g | 0g | N/A |
| Manganese | 0.011mg | 0.013mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.343mg | 0.265mg | 0% |
| Threonine | 0.876mg | 1.035mg | 0% |
| Isoleucine | 1.446mg | 1.088mg | 0% |
| Leucine | 2.482mg | 1.919mg | 0% |
| Lysine | 1.987mg | 2.168mg | 0% |
| Methionine | 0.734mg | 0.699mg | 0% |
| Phenylalanine | 1.323mg | 0.922mg | 0% |
| Valine | 1.707mg | 1.216mg | 0% |
| Histidine | 0.686mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
72%
Minerals Daily Need Coverage Score
62%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 437mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 14.78g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $3.5)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is richer in minerals?
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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.