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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 vitamin A, 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.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of port Salut is 27.

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% 105% 4.8% 7.5% 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% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
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 DV% diff.
Saturated fat 16.691g 0.691g 73%
Vitamin B12 1.5µg 0µg 63%
Iron 0.43mg 5.36mg 62%
Cholesterol 123mg 0mg 41%
Phosphorus 360mg 97mg 38%
Fats 28.2g 4.78g 36%
Vitamin A 315µg 35%
Protein 23.78g 8.08g 31%
Calcium 650mg 350mg 30%
Manganese 0.011mg 0.605mg 26%
Sodium 534mg 7mg 23%
Monounsaturated fat 9.338g 1.056g 21%
Copper 0.022mg 0.193mg 19%
Zinc 2.6mg 0.8mg 16%
Calories 352kcal 76kcal 14%
Vitamin B2 0.24mg 0.052mg 14%
Polyunsaturated fat 0.729g 2.699g 13%
Selenium 14.5µg 8.9µg 10%
Vitamin B1 0.014mg 0.081mg 6%
Vitamin B5 0.21mg 0.068mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Choline 15.4mg 28.8mg 2%
Vitamin E 0.24mg 0.01mg 2%
Folate 18µg 15µg 1%
Fiber 0g 0.3g 1%
Vitamin B3 0.06mg 0.195mg 1%
Magnesium 24mg 30mg 1%
Vitamin C 0mg 0.1mg 0%
Carbs 0.57g 1.87g 0%
Net carbs 0.57g 1.57g N/A
Potassium 136mg 121mg 0%
Sugar 0.57g 0.62g N/A
Vitamin B6 0.053mg 0.047mg 0%
Vitamin K 2.4µg 2.4µg 0%
Tryptophan 0.343mg 0.12mg 0%
Threonine 0.876mg 0.402mg 0%
Isoleucine 1.446mg 0.435mg 0%
Leucine 2.482mg 0.713mg 0%
Lysine 1.987mg 0.452mg 0%
Methionine 0.734mg 0.108mg 0%
Phenylalanine 1.323mg 0.428mg 0%
Valine 1.707mg 0.446mg 0%
Histidine 0.686mg 0.221mg 0%

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
32%
Port Salut
6%
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.