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  6. Port Salut vs. Tofu

Port Salut vs. Tofu — In-Depth Nutrition Comparison

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Differences between Port Salut and Tofu

  • Port Salut has more Vitamin B12, Phosphorus, Calcium, and Zinc, while Tofu has more Iron, Manganese, and Copper.
  • Port Salut's daily need coverage for Saturated Fat is 80% higher.
  • The amount of Cholesterol in Tofu is lower.

The food types used in this comparison are Cheese, port de salut and Tofu, raw, regular, 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +12.4%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +271.1%
Contains more SeleniumSelenium +62.9%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +1146.5%
Contains more CopperCopper +777.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5400%

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
4
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 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +1184.7%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +208.8%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +478.6%
Contains more Vitamin B3Vitamin B3 +225%
Contains more CholineCholine +87%
~equal in Vitamin K ~2.4µg

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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +194.3%
Contains more FatsFats +490%
Contains more OtherOther +177.8%
Contains more CarbsCarbs +228.1%
Contains more WaterWater +86%

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 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated Fat +784.3%
Contains less Sat. FatSaturated Fat -95.9%
Contains more Poly. FatPolyunsaturated fat +270.2%

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

All nutrients comparison - raw data values

Nutrient Port Salut Tofu Opinion
Calories 352kcal 76kcal Port Salut
Protein 23.78g 8.08g Port Salut
Fats 28.2g 4.78g Port Salut
Vitamin C 0mg 0.1mg Tofu
Net carbs 0.57g 1.57g Tofu
Carbs 0.57g 1.87g Tofu
Cholesterol 123mg 0mg Tofu
Vitamin D 21IU 0IU Port Salut
Magnesium 24mg 30mg Tofu
Calcium 650mg 350mg Port Salut
Potassium 136mg 121mg Port Salut
Iron 0.43mg 5.36mg Tofu
Sugar 0.57g 0.62g Port Salut
Fiber 0g 0.3g Tofu
Copper 0.022mg 0.193mg Tofu
Zinc 2.6mg 0.8mg Port Salut
Phosphorus 360mg 97mg Port Salut
Sodium 534mg 7mg Tofu
Vitamin A 1092IU 85IU Port Salut
Vitamin A 315µg Port Salut
Vitamin E 0.24mg 0.01mg Port Salut
Vitamin D 0.5µg 0µg Port Salut
Manganese 0.011mg 0.605mg Tofu
Selenium 14.5µg 8.9µg Port Salut
Vitamin B1 0.014mg 0.081mg Tofu
Vitamin B2 0.24mg 0.052mg Port Salut
Vitamin B3 0.06mg 0.195mg Tofu
Vitamin B5 0.21mg 0.068mg Port Salut
Vitamin B6 0.053mg 0.047mg Port Salut
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg 2.4µg
Folate 18µg 15µg Port Salut
Choline 15.4mg 28.8mg Tofu
Saturated Fat 16.691g 0.691g Tofu
Monounsaturated Fat 9.338g 1.056g Port Salut
Polyunsaturated fat 0.729g 2.699g Tofu
Tryptophan 0.343mg 0.12mg Port Salut
Threonine 0.876mg 0.402mg Port Salut
Isoleucine 1.446mg 0.435mg Port Salut
Leucine 2.482mg 0.713mg Port Salut
Lysine 1.987mg 0.452mg Port Salut
Methionine 0.734mg 0.108mg Port Salut
Phenylalanine 1.323mg 0.428mg Port Salut
Valine 1.707mg 0.446mg Port Salut
Histidine 0.686mg 0.221mg 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

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
7%
Tofu
Minerals Daily Need Coverage Score
62%
Port Salut
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 527mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 16g)
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 lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 0.05g)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
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.

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/172476/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.