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  6. Couscous vs. Port Salut

Couscous vs. Port Salut — In-Depth Nutrition Comparison

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Summary of differences between couscous and port Salut

  • Couscous has more selenium; however, port Salut is higher in calcium, vitamin B12, phosphorus, vitamin A, zinc, and vitamin B2.
  • Port Salut covers your daily need for saturated fat, 83% more than couscous.
  • Couscous has 2 times more selenium than port Salut. While couscous has 27.5µg of selenium, port Salut has only 14.5µg.
  • Couscous has less sodium.
  • The glycemic index of couscous is higher.

These are the specific foods used in this comparison Couscous, cooked and Cheese, port de salut.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 CopperCopper +86.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +663.6%
Contains more SeleniumSelenium +89.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +8025%
Contains more PotassiumPotassium +134.5%
Contains more IronIron +13.2%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +1536.4%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +1538.3%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +788.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +20%
Contains more CholineCholine +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.053mg

All nutrients comparison - raw data values

Nutrient Couscous Port Salut DV% diff.
Saturated fat 0.029g 16.691g 76%
Calcium 8mg 650mg 64%
Vitamin B12 0µg 1.5µg 63%
Phosphorus 22mg 360mg 48%
Fats 0.16g 28.2g 43%
Cholesterol 0mg 123mg 41%
Protein 3.79g 23.78g 40%
Vitamin A 0µg 315µg 35%
Selenium 27.5µg 14.5µg 24%
Monounsaturated fat 0.022g 9.338g 23%
Sodium 5mg 534mg 23%
Zinc 0.26mg 2.6mg 21%
Vitamin B2 0.027mg 0.24mg 16%
Calories 112kcal 352kcal 12%
Carbs 23.22g 0.57g 8%
Fiber 1.4g 0g 6%
Vitamin B3 0.983mg 0.06mg 6%
Polyunsaturated fat 0.064g 0.729g 4%
Vitamin B1 0.063mg 0.014mg 4%
Magnesium 8mg 24mg 4%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Manganese 0.084mg 0.011mg 3%
Vitamin B5 0.371mg 0.21mg 3%
Copper 0.041mg 0.022mg 2%
Choline 3.3mg 15.4mg 2%
Vitamin K 0.1µg 2.4µg 2%
Potassium 58mg 136mg 2%
Folate 15µg 18µg 1%
Vitamin E 0.13mg 0.24mg 1%
Iron 0.38mg 0.43mg 1%
Net carbs 21.82g 0.57g N/A
Sugar 0.1g 0.57g N/A
Vitamin B6 0.051mg 0.053mg 0%
Tryptophan 0.049mg 0.343mg 0%
Threonine 0.1mg 0.876mg 0%
Isoleucine 0.147mg 1.446mg 0%
Leucine 0.259mg 2.482mg 0%
Lysine 0.073mg 1.987mg 0%
Methionine 0.059mg 0.734mg 0%
Phenylalanine 0.184mg 1.323mg 0%
Valine 0.162mg 1.707mg 0%
Histidine 0.077mg 0.686mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 CarbsCarbs +3973.7%
Contains more WaterWater +59.7%
Contains more ProteinProtein +527.4%
Contains more FatsFats +17525%
Contains more OtherOther +669.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -99.8%
Contains more Mono. FatMonounsaturated fat +42345.5%
Contains more Poly. FatPolyunsaturated fat +1039.1%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.