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  6. Rye vs. Port Salut

Rye vs. Port Salut — In-Depth Nutrition Comparison

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What are the main differences between rye and port Salut?

  • Rye is richer in manganese, fiber, copper, iron, vitamin B3, and vitamin B1, yet port Salut is richer in calcium and vitamin B12.
  • Rye's daily need coverage for manganese is 112% higher.
  • Rye contains less saturated fat.

We used Rye grain and Cheese, port de salut types in this comparison.

Infographic

Rye 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +358.3%
Contains more PotassiumPotassium +275%
Contains more IronIron +511.6%
Contains more CopperCopper +1568.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +23327.3%
Contains more CalciumCalcium +2608.3%
~equal in Zinc ~2.6mg
~equal in Phosphorus ~360mg
~equal in Selenium ~14.5µg

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +254.2%
Contains more Vitamin B1Vitamin B1 +2157.1%
Contains more Vitamin B3Vitamin B3 +7016.7%
Contains more Vitamin B5Vitamin B5 +593.3%
Contains more Vitamin B6Vitamin B6 +454.7%
Contains more Vitamin KVitamin K +145.8%
Contains more FolateFolate +111.1%
Contains more CholineCholine +97.4%
Contains more Vitamin AVitamin A +31400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.24mg

All nutrients comparison - raw data values

Nutrient Rye Port Salut DV% diff.
Manganese 2.577mg 0.011mg 112%
Saturated fat 0.197g 16.691g 75%
Vitamin B12 0µg 1.5µg 63%
Calcium 24mg 650mg 63%
Fiber 15.1g 0g 60%
Fats 1.63g 28.2g 41%
Cholesterol 0mg 123mg 41%
Copper 0.367mg 0.022mg 38%
Vitamin A 1µg 315µg 35%
Iron 2.63mg 0.43mg 28%
Protein 10.34g 23.78g 27%
Vitamin B3 4.27mg 0.06mg 26%
Vitamin B5 1.456mg 0.21mg 25%
Vitamin B1 0.316mg 0.014mg 25%
Carbs 75.86g 0.57g 25%
Sodium 2mg 534mg 23%
Monounsaturated fat 0.208g 9.338g 23%
Magnesium 110mg 24mg 20%
Vitamin B6 0.294mg 0.053mg 19%
Potassium 510mg 136mg 11%
Folate 38µg 18µg 5%
Phosphorus 332mg 360mg 4%
Vitamin E 0.85mg 0.24mg 4%
Choline 30.4mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 5.9µg 2.4µg 3%
Calories 338kcal 352kcal 1%
Vitamin B2 0.251mg 0.24mg 1%
Selenium 13.9µg 14.5µg 1%
Net carbs 60.76g 0.57g N/A
Sugar 0.98g 0.57g N/A
Zinc 2.65mg 2.6mg 0%
Polyunsaturated fat 0.767g 0.729g 0%
Tryptophan 0.108mg 0.343mg 0%
Threonine 0.289mg 0.876mg 0%
Isoleucine 0.208mg 1.446mg 0%
Leucine 0.563mg 2.482mg 0%
Lysine 0.286mg 1.987mg 0%
Methionine 0.153mg 0.734mg 0%
Phenylalanine 0.435mg 1.323mg 0%
Valine 0.317mg 1.707mg 0%
Histidine 0.189mg 0.686mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +13208.8%
Contains more ProteinProtein +130%
Contains more FatsFats +1630.1%
Contains more WaterWater +328.8%
Contains more OtherOther +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -98.8%
Contains more Mono. FatMonounsaturated fat +4389.4%
~equal in Polyunsaturated fat ~0.729g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.