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  6. Port Salut vs. Wakame

Port Salut vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between port Salut and wakame

  • Port Salut has more vitamin B12, calcium, phosphorus, and selenium; however, wakame is higher in manganese, folate, copper, and iron.
  • Port Salut covers your daily need for saturated fat, 83% more than wakame.
  • Wakame has less cholesterol.

These are the specific foods used in this comparison Cheese, port de salut and Seaweed, wakame, raw.

Infographic

Port Salut vs Wakame 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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +172%
Contains more ZincZinc +584.2%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -38.8%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +345.8%
Contains more IronIron +407%
Contains more CopperCopper +1190.9%
Contains more ManganeseManganese +12627.3%

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +2550%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B3Vitamin B3 +2566.7%
Contains more Vitamin B5Vitamin B5 +231.9%
Contains more Vitamin KVitamin K +120.8%
Contains more FolateFolate +988.9%
~equal in Vitamin B2 ~0.23mg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Port Salut Wakame DV% diff.
Saturated fat 16.691g 0.13g 75%
Vitamin B12 1.5µg 0µg 63%
Manganese 0.011mg 1.4mg 60%
Calcium 650mg 150mg 50%
Folate 18µg 196µg 45%
Fats 28.2g 0.64g 42%
Protein 23.78g 3.03g 42%
Cholesterol 123mg 0mg 41%
Phosphorus 360mg 80mg 40%
Vitamin A 315µg 18µg 33%
Copper 0.022mg 0.284mg 29%
Selenium 14.5µg 0.7µg 25%
Monounsaturated fat 9.338g 0.058g 23%
Iron 0.43mg 2.18mg 22%
Magnesium 24mg 107mg 20%
Zinc 2.6mg 0.38mg 20%
Calories 352kcal 45kcal 15%
Sodium 534mg 872mg 15%
Vitamin B5 0.21mg 0.697mg 10%
Vitamin B3 0.06mg 1.6mg 10%
Vitamin E 0.24mg 1mg 5%
Vitamin B1 0.014mg 0.06mg 4%
Vitamin B6 0.053mg 0.002mg 4%
Vitamin D 0.5µg 0µg 3%
Potassium 136mg 50mg 3%
Polyunsaturated fat 0.729g 0.218g 3%
Vitamin D 21IU 0IU 3%
Carbs 0.57g 9.14g 3%
Vitamin C 0mg 3mg 3%
Vitamin K 2.4µg 5.3µg 2%
Fiber 0g 0.5g 2%
Vitamin B2 0.24mg 0.23mg 1%
Net carbs 0.57g 8.64g N/A
Sugar 0.57g 0.65g N/A
Choline 15.4mg 13.9mg 0%
Tryptophan 0.343mg 0.035mg 0%
Threonine 0.876mg 0.165mg 0%
Isoleucine 1.446mg 0.087mg 0%
Leucine 2.482mg 0.257mg 0%
Lysine 1.987mg 0.112mg 0%
Methionine 0.734mg 0.063mg 0%
Phenylalanine 1.323mg 0.112mg 0%
Valine 1.707mg 0.209mg 0%
Histidine 0.686mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +684.8%
Contains more FatsFats +4306.3%
Contains more CarbsCarbs +1503.5%
Contains more WaterWater +76%
Contains more OtherOther +260%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +16000%
Contains more Poly. FatPolyunsaturated fat +234.4%
Contains less Sat. FatSaturated fat -99.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.