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  6. Salmon raw vs. Port Salut

Salmon raw vs. Port Salut — In-Depth Nutrition Comparison

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Significant differences between Salmon raw and Port Salut

  • Salmon raw has more Vitamin B12, Vitamin B6, Vitamin B3, Selenium, Vitamin B5, and Copper, however, Port Salut is richer in Calcium, Vitamin A, and Phosphorus.
  • Port Salut covers your daily Saturated Fat needs 79% more than Salmon raw.
  • Port Salut has 131 times less Vitamin B3 than Salmon raw. Salmon raw has 7.86mg of Vitamin B3, while Port Salut has 0.06mg.
  • Salmon raw contains less Saturated Fat.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Cheese, port de salut.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +20.8%
Contains more PotassiumPotassium +260.3%
Contains more IronIron +86%
Contains more CopperCopper +1036.4%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +5316.7%
Contains more ZincZinc +306.3%
Contains more PhosphorusPhosphorus +80%

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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B1Vitamin B1 +1514.3%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +13000%
Contains more Vitamin B5Vitamin B5 +692.4%
Contains more Vitamin B6Vitamin B6 +1443.4%
Contains more Vitamin B12Vitamin B12 +112%
Contains more FolateFolate +38.9%
Contains more Vitamin AVitamin A +2630%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 WaterWater +50.7%
Contains more OtherOther +166%
Contains more ProteinProtein +19.9%
Contains more FatsFats +344.8%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -94.1%
Contains more Poly. FatPolyunsaturated fat +248.3%
Contains more Mono. FatMonounsaturated Fat +344%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Port Salut Opinion
Calories 142kcal 352kcal Port Salut
Protein 19.84g 23.78g Port Salut
Fats 6.34g 28.2g Port Salut
Net carbs 0g 0.57g Port Salut
Carbs 0g 0.57g Port Salut
Cholesterol 55mg 123mg Salmon raw
Vitamin D 21IU Port Salut
Magnesium 29mg 24mg Salmon raw
Calcium 12mg 650mg Port Salut
Potassium 490mg 136mg Salmon raw
Iron 0.8mg 0.43mg Salmon raw
Sugar 0.57g Salmon raw
Copper 0.25mg 0.022mg Salmon raw
Zinc 0.64mg 2.6mg Port Salut
Phosphorus 200mg 360mg Port Salut
Sodium 44mg 534mg Salmon raw
Vitamin A 40IU 1092IU Port Salut
Vitamin A 12µg 315µg Port Salut
Vitamin E 0.24mg Port Salut
Vitamin D 0.5µg Port Salut
Manganese 0.016mg 0.011mg Salmon raw
Selenium 36.5µg 14.5µg Salmon raw
Vitamin B1 0.226mg 0.014mg Salmon raw
Vitamin B2 0.38mg 0.24mg Salmon raw
Vitamin B3 7.86mg 0.06mg Salmon raw
Vitamin B5 1.664mg 0.21mg Salmon raw
Vitamin B6 0.818mg 0.053mg Salmon raw
Vitamin B12 3.18µg 1.5µg Salmon raw
Vitamin K 2.4µg Port Salut
Folate 25µg 18µg Salmon raw
Choline 15.4mg Port Salut
Saturated Fat 0.981g 16.691g Salmon raw
Monounsaturated Fat 2.103g 9.338g Port Salut
Polyunsaturated fat 2.539g 0.729g Salmon raw
Tryptophan 0.222mg 0.343mg Port Salut
Threonine 0.87mg 0.876mg Port Salut
Isoleucine 0.914mg 1.446mg Port Salut
Leucine 1.613mg 2.482mg Port Salut
Lysine 1.822mg 1.987mg Port Salut
Methionine 0.587mg 0.734mg Port Salut
Phenylalanine 0.775mg 1.323mg Port Salut
Valine 1.022mg 1.707mg Port Salut
Histidine 0.584mg 0.686mg Port Salut
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw

Which food is preferable for your diet?

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

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
77%
Salmon raw
30%
Port Salut
Minerals Daily Need Coverage Score
49%
Salmon raw
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 490mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 15.71g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $9.5)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.