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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 B2, 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.

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% 66% 4.8% 15% 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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +557.8%
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%

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%

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 Tofu
Lower in Cholesterol ok
Lower in Sugar 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 Equal

All nutrients comparison - raw data values

Nutrient Port Salut Tofu Opinion
Calories 352kcal 144kcal Port Salut
Protein 23.78g 17.27g Port Salut
Fats 28.2g 8.72g Port Salut
Vitamin C 0mg 0.2mg Tofu
Net carbs 0.57g 0.48g Port Salut
Carbs 0.57g 2.78g Tofu
Cholesterol 123mg 0mg Tofu
Vitamin D 21IU 0IU Port Salut
Magnesium 24mg 58mg Tofu
Calcium 650mg 683mg Tofu
Potassium 136mg 237mg Tofu
Iron 0.43mg 2.66mg Tofu
Sugar 0.57g Tofu
Fiber 0g 2.3g Tofu
Copper 0.022mg 0.378mg Tofu
Zinc 2.6mg 1.57mg Port Salut
Phosphorus 360mg 190mg Port Salut
Sodium 534mg 14mg Tofu
Vitamin A 1092IU 166IU Port Salut
Vitamin A 315µg Port Salut
Vitamin E 0.24mg Port Salut
Vitamin D 0.5µg 0µg Port Salut
Manganese 0.011mg 1.181mg Tofu
Selenium 14.5µg 17.4µg Tofu
Vitamin B1 0.014mg 0.158mg Tofu
Vitamin B2 0.24mg 0.102mg Port Salut
Vitamin B3 0.06mg 0.381mg Tofu
Vitamin B5 0.21mg 0.133mg Port Salut
Vitamin B6 0.053mg 0.092mg Tofu
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg Port Salut
Folate 18µg 29µg Tofu
Choline 15.4mg Port Salut
Saturated Fat 16.691g 1.261g Tofu
Monounsaturated Fat 9.338g 1.925g Port Salut
Polyunsaturated fat 0.729g 4.921g Tofu
Tryptophan 0.343mg 0.235mg Port Salut
Threonine 0.876mg 0.785mg Port Salut
Isoleucine 1.446mg 0.849mg Port Salut
Leucine 2.482mg 1.392mg Port Salut
Lysine 1.987mg 0.883mg Port Salut
Methionine 0.734mg 0.211mg Port Salut
Phenylalanine 1.323mg 0.835mg Port Salut
Valine 1.707mg 0.87mg Port Salut
Histidine 0.686mg 0.431mg Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Tofu
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
30%
Port Salut
10%
Tofu
Minerals Daily Need Coverage Score
62%
Port Salut
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 520mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 15.43g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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. 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.