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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Port Salut
Port Salut
4
:
4
Tofu
Tofu
Contains more Calcium +85.7%
Contains more Phosphorus +271.1%
Contains more Potassium +12.4%
Contains more Zinc +225%
Contains more Iron +1146.5%
Contains more Magnesium +25%
Contains less Sodium -98.7%
Contains more Copper +777.3%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 195% 17% 18% 155% 12% 70% 71% 8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Calcium +85.7%
Contains more Phosphorus +271.1%
Contains more Potassium +12.4%
Contains more Zinc +225%
Contains more Iron +1146.5%
Contains more Magnesium +25%
Contains less Sodium -98.7%
Contains more Copper +777.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Port Salut
Port Salut
8
:
3
Tofu
Tofu
Contains more Vitamin A +1184.7%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +12.8%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +478.6%
Contains more Vitamin B3 +225%
Equal in Vitamin K - 2.4
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +1184.7%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +12.8%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +478.6%
Contains more Vitamin B3 +225%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
3
:
2
Tofu
Tofu
Contains more Protein +194.3%
Contains more Fats +490%
Contains more Other +177.8%
Contains more Carbs +228.1%
Contains more Water +86%
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Tofu
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 Protein +194.3%
Contains more Fats +490%
Contains more Other +177.8%
Contains more Carbs +228.1%
Contains more Water +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +784.3%
Contains less Saturated Fat -95.9%
Contains more Polyunsaturated fat +270.2%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +784.3%
Contains less Saturated Fat -95.9%
Contains more Polyunsaturated fat +270.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Port Salut Tofu
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 0.57g 1.57g Tofu
Protein 23.78g 8.08g Port Salut
Fats 28.2g 4.78g Port Salut
Carbs 0.57g 1.87g Tofu
Calories 352kcal 76kcal Port Salut
Sugar 0.57g 0.62g Port Salut
Fiber 0g 0.3g Tofu
Calcium 650mg 350mg Port Salut
Iron 0.43mg 5.36mg Tofu
Magnesium 24mg 30mg Tofu
Phosphorus 360mg 97mg Port Salut
Potassium 136mg 121mg Port Salut
Sodium 534mg 7mg Tofu
Zinc 2.6mg 0.8mg Port Salut
Copper 0.022mg 0.193mg Tofu
Vitamin A 1092IU 85IU Port Salut
Vitamin A RAE 315µg Port Salut
Vitamin E 0.24mg 0.01mg Port Salut
Vitamin D 21IU 0IU Port Salut
Vitamin D 0.5µg 0µg Port Salut
Vitamin C 0mg 0.1mg Tofu
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
Folate 18µg 15µg Port Salut
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg 2.4µg
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
Cholesterol 123mg 0mg Tofu
Saturated Fat 16.691g 0.691g Tofu
Monounsaturated Fat 9.338g 1.056g Port Salut
Polyunsaturated fat 0.729g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
31%
Port Salut
6%
Tofu
Minerals Daily Need Coverage Score
68%
Port Salut
58%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 527mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 123mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.