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  6. Coconut oil vs. Port Salut

Coconut oil vs. Port Salut — In-Depth Nutrition Comparison

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Differences between coconut oil and port Salut

  • Coconut oil contains less calcium, vitamin B12, phosphorus, selenium, zinc, vitamin A, and vitamin B2 than port Salut.
  • Coconut oil's daily need coverage for saturated fat is 329% higher.
  • The amount of saturated fat in port Salut is lower.
  • Coconut oil has a lower glycemic index. The glycemic index of coconut oil is 0, while the glycemic index of port Salut is 27.

The food types used in this comparison are Oil, coconut and Cheese, port de salut.

Infographic

Coconut oil vs Port Salut 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +64900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +760%
Contains more CopperCopper +∞%
Contains more ZincZinc +12900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Coconut oil Port Salut DV% diff.
Saturated fat 82.475g 16.691g 299%
Fats 99.06g 28.2g 109%
Calcium 1mg 650mg 65%
Vitamin B12 0µg 1.5µg 63%
Phosphorus 0mg 360mg 51%
Protein 0g 23.78g 48%
Cholesterol 0mg 123mg 41%
Vitamin A 0µg 315µg 35%
Calories 892kcal 352kcal 27%
Selenium 0µg 14.5µg 26%
Zinc 0.02mg 2.6mg 23%
Sodium 0mg 534mg 23%
Vitamin B2 0mg 0.24mg 18%
Monounsaturated fat 6.332g 9.338g 8%
Magnesium 0mg 24mg 6%
Polyunsaturated fat 1.702g 0.729g 6%
Iron 0.05mg 0.43mg 5%
Folate 0µg 18µg 5%
Vitamin B6 0mg 0.053mg 4%
Potassium 0mg 136mg 4%
Vitamin B5 0mg 0.21mg 4%
Choline 0.3mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 0.6µg 2.4µg 2%
Copper 0mg 0.022mg 2%
Vitamin B1 0mg 0.014mg 1%
Vitamin E 0.11mg 0.24mg 1%
Carbs 0g 0.57g 0%
Net carbs 0g 0.57g N/A
Sugar 0g 0.57g N/A
Manganese 0mg 0.011mg 0%
Vitamin B3 0mg 0.06mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.343mg 0%
Threonine 0mg 0.876mg 0%
Isoleucine 0mg 1.446mg 0%
Leucine 0mg 2.482mg 0%
Lysine 0mg 1.987mg 0%
Methionine 0mg 0.734mg 0%
Phenylalanine 0mg 1.323mg 0%
Valine 0mg 1.707mg 0%
Histidine 0mg 0.686mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more FatsFats +251.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +151400%
Contains more OtherOther +119.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains more Poly. FatPolyunsaturated fat +133.5%
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +47.5%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.