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.
Infographic
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
