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  6. Oats vs. Port Salut

Oats vs. Port Salut — In-Depth Nutrition Comparison

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Important differences between oats and port Salut

  • Oats have more manganese, copper, vitamin B1, iron, fiber, and magnesium; however, port Salut has more vitamin B12 and calcium.
  • Oats' daily need coverage for manganese is 213% more.
  • Oats are lower in saturated fat.
  • Oats have a higher glycemic index than port Salut.

The food varieties used in the comparison are Oats and Cheese, port de salut.

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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 more MagnesiumMagnesium +637.5%
Contains more PotassiumPotassium +215.4%
Contains more IronIron +997.7%
Contains more CopperCopper +2745.5%
Contains more ZincZinc +52.7%
Contains more PhosphorusPhosphorus +45.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +44590.9%
Contains more CalciumCalcium +1103.7%

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.
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +5350%
Contains more Vitamin B3Vitamin B3 +1501.7%
Contains more Vitamin B5Vitamin B5 +542.4%
Contains more Vitamin B6Vitamin B6 +124.5%
Contains more FolateFolate +211.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oats Port Salut DV% diff.
Manganese 4.916mg 0.011mg 213%
Saturated fat 1.217g 16.691g 70%
Copper 0.626mg 0.022mg 67%
Vitamin B12 0µg 1.5µg 63%
Vitamin B1 0.763mg 0.014mg 62%
Calcium 54mg 650mg 60%
Iron 4.72mg 0.43mg 54%
Fiber 10.6g 0g 42%
Cholesterol 0mg 123mg 41%
Magnesium 177mg 24mg 36%
Vitamin A 0µg 315µg 35%
Fats 6.9g 28.2g 33%
Selenium 14.5µg 26%
Vitamin B5 1.349mg 0.21mg 23%
Phosphorus 523mg 360mg 23%
Sodium 2mg 534mg 23%
Carbs 66.27g 0.57g 22%
Monounsaturated fat 2.178g 9.338g 18%
Protein 16.89g 23.78g 14%
Zinc 3.97mg 2.6mg 12%
Polyunsaturated fat 2.535g 0.729g 12%
Folate 56µg 18µg 10%
Potassium 429mg 136mg 9%
Vitamin B2 0.139mg 0.24mg 8%
Vitamin B3 0.961mg 0.06mg 6%
Vitamin B6 0.119mg 0.053mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Choline 15.4mg 3%
Calories 389kcal 352kcal 2%
Vitamin K 2.4µg 2%
Vitamin E 0.24mg 2%
Net carbs 55.67g 0.57g N/A
Sugar 0.57g N/A
Tryptophan 0.234mg 0.343mg 0%
Threonine 0.575mg 0.876mg 0%
Isoleucine 0.694mg 1.446mg 0%
Leucine 1.284mg 2.482mg 0%
Lysine 0.701mg 1.987mg 0%
Methionine 0.312mg 0.734mg 0%
Phenylalanine 0.895mg 1.323mg 0%
Valine 0.937mg 1.707mg 0%
Histidine 0.405mg 0.686mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
1
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +11526.3%
Contains more ProteinProtein +40.8%
Contains more FatsFats +308.7%
Contains more WaterWater +452.9%
Contains more OtherOther +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -92.7%
Contains more Poly. FatPolyunsaturated fat +247.7%
Contains more Mono. FatMonounsaturated fat +328.7%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.