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  6. Port Salut vs. Watercress

Port Salut vs. Watercress — In-Depth Nutrition Comparison

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A recap on the differences between port Salut and watercress

  • Port Salut has more vitamin B12, calcium, phosphorus, selenium, and zinc; however, watercress is higher in vitamin K, vitamin C, and vitamin A.
  • Watercress covers your daily vitamin K needs 206% more than port Salut.
  • Watercress has less cholesterol.

Food varieties used in this article are Cheese, port de salut and Watercress, raw.

Infographic

Port Salut vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +441.7%
Contains more IronIron +115%
Contains more ZincZinc +2263.6%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +142.6%
Contains more CopperCopper +250%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +2118.2%

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +96.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +71.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +542.9%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +143.4%
Contains more Vitamin KVitamin K +10316.7%

All nutrients comparison - raw data values

Nutrient Port Salut Watercress DV% diff.
Vitamin K 2.4µg 250µg 206%
Saturated fat 16.691g 0.027g 76%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 120mg 53%
Vitamin C 0mg 43mg 48%
Fats 28.2g 0.1g 43%
Protein 23.78g 2.3g 43%
Phosphorus 360mg 60mg 43%
Cholesterol 123mg 0mg 41%
Selenium 14.5µg 0.9µg 25%
Zinc 2.6mg 0.11mg 23%
Monounsaturated fat 9.338g 0.008g 23%
Sodium 534mg 41mg 21%
Vitamin A 315µg 160µg 17%
Calories 352kcal 11kcal 17%
Manganese 0.011mg 0.244mg 10%
Vitamin B2 0.24mg 0.12mg 9%
Copper 0.022mg 0.077mg 6%
Vitamin B1 0.014mg 0.09mg 6%
Vitamin B6 0.053mg 0.129mg 6%
Potassium 136mg 330mg 6%
Polyunsaturated fat 0.729g 0.035g 5%
Vitamin E 0.24mg 1mg 5%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Iron 0.43mg 0.2mg 3%
Vitamin B5 0.21mg 0.31mg 2%
Fiber 0g 0.5g 2%
Folate 18µg 9µg 2%
Vitamin B3 0.06mg 0.2mg 1%
Magnesium 24mg 21mg 1%
Choline 15.4mg 9mg 1%
Carbs 0.57g 1.29g 0%
Net carbs 0.57g 0.79g N/A
Sugar 0.57g 0.2g N/A
Tryptophan 0.343mg 0.03mg 0%
Threonine 0.876mg 0.133mg 0%
Isoleucine 1.446mg 0.093mg 0%
Leucine 2.482mg 0.166mg 0%
Lysine 1.987mg 0.134mg 0%
Methionine 0.734mg 0.02mg 0%
Phenylalanine 1.323mg 0.114mg 0%
Valine 1.707mg 0.137mg 0%
Histidine 0.686mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +933.9%
Contains more FatsFats +28100%
Contains more OtherOther +66.7%
Contains more CarbsCarbs +126.3%
Contains more WaterWater +109.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +116625%
Contains more Poly. FatPolyunsaturated fat +1982.9%
Contains less Sat. FatSaturated fat -99.8%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.