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  6. Rice vs. Port Salut

Rice vs. Port Salut — In-Depth Nutrition Comparison

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How are rice and port Salut different?

  • Rice is higher in manganese; however, port Salut is richer in calcium, vitamin B12, phosphorus, vitamin A, zinc, and vitamin B2.
  • Daily need coverage for saturated fat for port Salut is 83% higher.
  • Rice contains 43 times more manganese than port Salut. While rice contains 0.472mg of manganese, port Salut contains only 0.011mg.
  • Rice has less saturated fat.
  • Port Salut has a lower glycemic index (27) than rice (60).

Rice, white, long-grain, regular, enriched, cooked and Cheese, port de salut are the varieties used in this article.

Infographic

Rice 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.
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 IronIron +179.1%
Contains more CopperCopper +213.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +4190.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +6400%
Contains more PotassiumPotassium +288.6%
Contains more ZincZinc +430.6%
Contains more PhosphorusPhosphorus +737.2%
Contains more SeleniumSelenium +93.3%

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.
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 +1064.3%
Contains more Vitamin B3Vitamin B3 +2360%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +75.5%
Contains more FolateFolate +222.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1746.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +633.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rice Port Salut DV% diff.
Saturated fat 0.077g 16.691g 76%
Calcium 10mg 650mg 64%
Vitamin B12 0µg 1.5µg 63%
Phosphorus 43mg 360mg 45%
Fats 0.28g 28.2g 43%
Protein 2.69g 23.78g 42%
Cholesterol 0mg 123mg 41%
Vitamin A 0µg 315µg 35%
Monounsaturated fat 0.088g 9.338g 23%
Sodium 1mg 534mg 23%
Manganese 0.472mg 0.011mg 20%
Zinc 0.49mg 2.6mg 19%
Vitamin B2 0.013mg 0.24mg 17%
Selenium 7.5µg 14.5µg 13%
Vitamin B1 0.163mg 0.014mg 12%
Calories 130kcal 352kcal 11%
Folate 58µg 18µg 10%
Iron 1.2mg 0.43mg 10%
Carbs 28.17g 0.57g 9%
Vitamin B3 1.476mg 0.06mg 9%
Copper 0.069mg 0.022mg 5%
Polyunsaturated fat 0.076g 0.729g 4%
Vitamin B5 0.39mg 0.21mg 4%
Magnesium 12mg 24mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.093mg 0.053mg 3%
Vitamin D 0IU 21IU 3%
Potassium 35mg 136mg 3%
Vitamin K 0µg 2.4µg 2%
Fiber 0.4g 0g 2%
Choline 2.1mg 15.4mg 2%
Vitamin E 0.04mg 0.24mg 1%
Net carbs 27.77g 0.57g N/A
Sugar 0.05g 0.57g N/A
Tryptophan 0.031mg 0.343mg 0%
Threonine 0.096mg 0.876mg 0%
Isoleucine 0.116mg 1.446mg 0%
Leucine 0.222mg 2.482mg 0%
Lysine 0.097mg 1.987mg 0%
Methionine 0.063mg 0.734mg 0%
Phenylalanine 0.144mg 1.323mg 0%
Valine 0.164mg 1.707mg 0%
Histidine 0.063mg 0.686mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +4842.1%
Contains more WaterWater +50.6%
Contains more ProteinProtein +784%
Contains more FatsFats +9971.4%
Contains more OtherOther +376.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -99.5%
Contains more Mono. FatMonounsaturated fat +10511.4%
Contains more Poly. FatPolyunsaturated fat +859.2%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.