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  6. Quinoa vs. Port Salut

Quinoa vs. Port Salut — In-Depth Nutrition Comparison

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Differences between quinoa and port Salut

  • Quinoa has more manganese and copper, while port Salut has more calcium, vitamin B12, phosphorus, vitamin A, and selenium.
  • Port Salut's daily need coverage for saturated fat is 82% higher.
  • Port Salut contains 57 times less manganese than quinoa. Quinoa contains 0.631mg of manganese, while port Salut contains 0.011mg.
  • The amount of saturated fat in quinoa is lower.
  • Port Salut has a lower glycemic index. The glycemic index of port Salut is 27, while the glycemic index of quinoa is 53.

The food types used in this comparison are Quinoa, cooked and Cheese, port de salut.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +166.7%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +246.5%
Contains more CopperCopper +772.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5636.4%
Contains more CalciumCalcium +3723.5%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +136.8%
Contains more SeleniumSelenium +417.9%

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.
Quinoa
Quinoa
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +664.3%
Contains more Vitamin B3Vitamin B3 +586.7%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more FolateFolate +133.3%
Contains more CholineCholine +49.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Quinoa Port Salut DV% diff.
Saturated fat 0.231g 16.691g 75%
Vitamin B12 0µg 1.5µg 63%
Calcium 17mg 650mg 63%
Cholesterol 0mg 123mg 41%
Fats 1.92g 28.2g 40%
Protein 4.4g 23.78g 39%
Vitamin A 0µg 315µg 35%
Phosphorus 152mg 360mg 30%
Manganese 0.631mg 0.011mg 27%
Sodium 7mg 534mg 23%
Monounsaturated fat 0.528g 9.338g 22%
Selenium 2.8µg 14.5µg 21%
Copper 0.192mg 0.022mg 19%
Zinc 1.09mg 2.6mg 14%
Iron 1.49mg 0.43mg 13%
Calories 120kcal 352kcal 12%
Fiber 2.8g 0g 11%
Magnesium 64mg 24mg 10%
Vitamin B2 0.11mg 0.24mg 10%
Vitamin B1 0.107mg 0.014mg 8%
Starch 17.63g 7%
Carbs 21.3g 0.57g 7%
Folate 42µg 18µg 6%
Vitamin B6 0.123mg 0.053mg 5%
Vitamin B5 0.21mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin E 0.63mg 0.24mg 3%
Polyunsaturated fat 1.078g 0.729g 2%
Vitamin B3 0.412mg 0.06mg 2%
Vitamin K 0µg 2.4µg 2%
Potassium 172mg 136mg 1%
Choline 23mg 15.4mg 1%
Net carbs 18.5g 0.57g N/A
Sugar 0.87g 0.57g N/A
Tryptophan 0.052mg 0.343mg 0%
Threonine 0.131mg 0.876mg 0%
Isoleucine 0.157mg 1.446mg 0%
Leucine 0.261mg 2.482mg 0%
Lysine 0.239mg 1.987mg 0%
Methionine 0.096mg 0.734mg 0%
Phenylalanine 0.185mg 1.323mg 0%
Valine 0.185mg 1.707mg 0%
Histidine 0.127mg 0.686mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +3636.8%
Contains more WaterWater +57.6%
Contains more ProteinProtein +440.5%
Contains more FatsFats +1368.8%
Contains more OtherOther +159.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -98.6%
Contains more Poly. FatPolyunsaturated fat +47.9%
Contains more Mono. FatMonounsaturated fat +1668.6%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.