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Coconut vs. Port Salut — In-Depth Nutrition Comparison

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How are Coconut and Port Salut different?

  • Coconut is richer in Manganese, Copper, Fiber, and Iron, while Port Salut is higher in Calcium, Vitamin B12, Phosphorus, and Vitamin A.
  • Coconut covers your daily need of Saturated Fat 65% more than Port Salut.
  • Port Salut is lower in Saturated Fat.

Nuts, coconut meat, raw and Cheese, port de salut types were used in this article.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +161.8%
Contains more IronIron +465.1%
Contains more CopperCopper +1877.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +13536.4%
Contains more CalciumCalcium +4542.9%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +218.6%
Contains more SeleniumSelenium +43.6%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 66% 4.8% 15% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +371.4%
Contains more Vitamin B3Vitamin B3 +800%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more FolateFolate +44.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more CholineCholine +27.3%
~equal in Vitamin E ~0.24mg
~equal in Vitamin B6 ~0.053mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +18.8%
Contains more CarbsCarbs +2571.9%
Contains more ProteinProtein +614.1%
Contains more OtherOther +108.3%
~equal in Water ~45.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 less Sat. FatSaturated Fat -43.8%
Contains more Mono. FatMonounsaturated Fat +555.3%
Contains more Poly. FatPolyunsaturated fat +99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Port Salut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Port Salut Opinion
Calories 354kcal 352kcal Coconut
Protein 3.33g 23.78g Port Salut
Fats 33.49g 28.2g Coconut
Vitamin C 3.3mg 0mg Coconut
Net carbs 6.23g 0.57g Coconut
Carbs 15.23g 0.57g Coconut
Cholesterol 0mg 123mg Coconut
Vitamin D 0IU 21IU Port Salut
Magnesium 32mg 24mg Coconut
Calcium 14mg 650mg Port Salut
Potassium 356mg 136mg Coconut
Iron 2.43mg 0.43mg Coconut
Sugar 6.23g 0.57g Port Salut
Fiber 9g 0g Coconut
Copper 0.435mg 0.022mg Coconut
Zinc 1.1mg 2.6mg Port Salut
Phosphorus 113mg 360mg Port Salut
Sodium 20mg 534mg Coconut
Vitamin A 0IU 1092IU Port Salut
Vitamin A 0µg 315µg Port Salut
Vitamin E 0.24mg 0.24mg
Vitamin D 0µg 0.5µg Port Salut
Manganese 1.5mg 0.011mg Coconut
Selenium 10.1µg 14.5µg Port Salut
Vitamin B1 0.066mg 0.014mg Coconut
Vitamin B2 0.02mg 0.24mg Port Salut
Vitamin B3 0.54mg 0.06mg Coconut
Vitamin B5 0.3mg 0.21mg Coconut
Vitamin B6 0.054mg 0.053mg Coconut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 0.2µg 2.4µg Port Salut
Folate 26µg 18µg Coconut
Choline 12.1mg 15.4mg Port Salut
Saturated Fat 29.698g 16.691g Port Salut
Monounsaturated Fat 1.425g 9.338g Port Salut
Polyunsaturated fat 0.366g 0.729g Port Salut
Tryptophan 0.039mg 0.343mg Port Salut
Threonine 0.121mg 0.876mg Port Salut
Isoleucine 0.131mg 1.446mg Port Salut
Leucine 0.247mg 2.482mg Port Salut
Lysine 0.147mg 1.987mg Port Salut
Methionine 0.062mg 0.734mg Port Salut
Phenylalanine 0.169mg 1.323mg Port Salut
Valine 0.202mg 1.707mg Port Salut
Histidine 0.077mg 0.686mg Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Port Salut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Coconut
30%
Port Salut
Minerals Daily Need Coverage Score
63%
Coconut
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 5.66g)
Which food is lower in Saturated Fat?
Port Salut
Port Salut is lower in Saturated Fat (difference - 13.007g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 514mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.9)
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.
Which food is richer in vitamins?
?
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.