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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 RAE, Zinc, and Vitamin B2.
  • Port Salut covers your daily need of 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.

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.
Couscous
Couscous
4
:
6
Port Salut
Port Salut
Contains less Sodium -99.1%
Contains more Copper +86.4%
Contains more Manganese +663.6%
Contains more Selenium +89.7%
Contains more Calcium +8025%
Contains more Iron +13.2%
Contains more Magnesium +200%
Contains more Phosphorus +1536.4%
Contains more Potassium +134.5%
Contains more Zinc +900%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Contains less Sodium -99.1%
Contains more Copper +86.4%
Contains more Manganese +663.6%
Contains more Selenium +89.7%
Contains more Calcium +8025%
Contains more Iron +13.2%
Contains more Magnesium +200%
Contains more Phosphorus +1536.4%
Contains more Potassium +134.5%
Contains more Zinc +900%

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.
Couscous
Couscous
3
:
8
Port Salut
Port Salut
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +1538.3%
Contains more Vitamin B5 +76.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +788.9%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%
Equal in Vitamin B6 - 0.053
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +1538.3%
Contains more Vitamin B5 +76.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +788.9%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%
Equal in Vitamin B6 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Port Salut
Port Salut
Contains more Carbs +3973.7%
Contains more Water +59.7%
Contains more Protein +527.4%
Contains more Fats +17525%
Contains more Other +669.2%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Port Salut
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 Carbs +3973.7%
Contains more Water +59.7%
Contains more Protein +527.4%
Contains more Fats +17525%
Contains more Other +669.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Port Salut
Port Salut
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +42345.5%
Contains more Polyunsaturated fat +1039.1%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +42345.5%
Contains more Polyunsaturated fat +1039.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Port Salut Opinion
Net carbs 21.82g 0.57g Couscous
Protein 3.79g 23.78g Port Salut
Fats 0.16g 28.2g Port Salut
Carbs 23.22g 0.57g Couscous
Calories 112kcal 352kcal Port Salut
Sugar 0.1g 0.57g Couscous
Fiber 1.4g 0g Couscous
Calcium 8mg 650mg Port Salut
Iron 0.38mg 0.43mg Port Salut
Magnesium 8mg 24mg Port Salut
Phosphorus 22mg 360mg Port Salut
Potassium 58mg 136mg Port Salut
Sodium 5mg 534mg Couscous
Zinc 0.26mg 2.6mg Port Salut
Copper 0.041mg 0.022mg Couscous
Manganese 0.084mg 0.011mg Couscous
Selenium 27.5µg 14.5µg Couscous
Vitamin A 0IU 1092IU Port Salut
Vitamin A RAE 0µg 315µg Port Salut
Vitamin E 0.13mg 0.24mg Port Salut
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin B1 0.063mg 0.014mg Couscous
Vitamin B2 0.027mg 0.24mg Port Salut
Vitamin B3 0.983mg 0.06mg Couscous
Vitamin B5 0.371mg 0.21mg Couscous
Vitamin B6 0.051mg 0.053mg Port Salut
Folate 15µg 18µg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 0.1µg 2.4µg Port Salut
Tryptophan 0.049mg 0.343mg Port Salut
Threonine 0.1mg 0.876mg Port Salut
Isoleucine 0.147mg 1.446mg Port Salut
Leucine 0.259mg 2.482mg Port Salut
Lysine 0.073mg 1.987mg Port Salut
Methionine 0.059mg 0.734mg Port Salut
Phenylalanine 0.184mg 1.323mg Port Salut
Valine 0.162mg 1.707mg Port Salut
Histidine 0.077mg 0.686mg Port Salut
Cholesterol 0mg 123mg Couscous
Saturated Fat 0.029g 16.691g Couscous
Monounsaturated Fat 0.022g 9.338g Port Salut
Polyunsaturated fat 0.064g 0.729g Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Port Salut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
7%
Couscous
31%
Port Salut
Minerals Daily Need Coverage Score
22%
Couscous
62%
Port Salut

Comparison summary

Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 529mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 16.662g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.2)

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.