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  6. Port Salut vs. Tofu

Port Salut vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between port Salut and tofu

  • Port Salut has more vitamin B12, phosphorus, and vitamin A; however, tofu is richer in manganese, copper, iron, and vitamin B1.
  • Port Salut covers your daily saturated fat needs 77% more than tofu.
  • Tofu contains less cholesterol.
  • Port Salut has a higher glycemic index. The glycemic index of port Salut is 27, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Cheese, port de salut and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Port Salut vs Tofu 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%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more ZincZinc +65.6%
Contains more PhosphorusPhosphorus +89.5%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +518.6%
Contains more CopperCopper +1618.2%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +10636.4%
Contains more SeleniumSelenium +20%
~equal in Calcium ~683mg

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%
Tofu
Tofu
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1028.6%
Contains more Vitamin B3Vitamin B3 +535%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +61.1%

All nutrients comparison - raw data values

Nutrient Port Salut Tofu DV% diff.
Saturated fat 16.691g 1.261g 70%
Vitamin B12 1.5µg 0µg 63%
Manganese 0.011mg 1.181mg 51%
Cholesterol 123mg 0mg 41%
Copper 0.022mg 0.378mg 40%
Vitamin A 315µg 35%
Fats 28.2g 8.72g 30%
Polyunsaturated fat 0.729g 4.921g 28%
Iron 0.43mg 2.66mg 28%
Phosphorus 360mg 190mg 24%
Sodium 534mg 14mg 23%
Monounsaturated fat 9.338g 1.925g 19%
Protein 23.78g 17.27g 13%
Vitamin B1 0.014mg 0.158mg 12%
Vitamin B2 0.24mg 0.102mg 11%
Calories 352kcal 144kcal 10%
Zinc 2.6mg 1.57mg 9%
Fiber 0g 2.3g 9%
Magnesium 24mg 58mg 8%
Selenium 14.5µg 17.4µg 5%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Potassium 136mg 237mg 3%
Calcium 650mg 683mg 3%
Vitamin B6 0.053mg 0.092mg 3%
Vitamin D 21IU 0IU 3%
Folate 18µg 29µg 3%
Vitamin E 0.24mg 2%
Vitamin B3 0.06mg 0.381mg 2%
Vitamin B5 0.21mg 0.133mg 2%
Vitamin K 2.4µg 2%
Carbs 0.57g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.57g 0.48g N/A
Sugar 0.57g N/A
Tryptophan 0.343mg 0.235mg 0%
Threonine 0.876mg 0.785mg 0%
Isoleucine 1.446mg 0.849mg 0%
Leucine 2.482mg 1.392mg 0%
Lysine 1.987mg 0.883mg 0%
Methionine 0.734mg 0.211mg 0%
Phenylalanine 1.323mg 0.835mg 0%
Valine 1.707mg 0.87mg 0%
Histidine 0.686mg 0.431mg 0%

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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +37.7%
Contains more FatsFats +223.4%
Contains more OtherOther +42.9%
Contains more CarbsCarbs +387.7%
Contains more WaterWater +53.6%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +385.1%
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +575%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.