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  6. Flax seeds vs. Port Salut

Flax seeds vs. Port Salut — In-Depth Nutrition Comparison

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The main differences between Flax seeds and Port Salut

  • Flax seeds have more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Iron, and Phosphorus, however, Port Salut have more Vitamin B12.
  • Daily need coverage for Vitamin B1 from Flax seeds is 136% higher.
  • Flax seeds are lower in Saturated Fat.

Food types used in this article are Seeds, flaxseed and Cheese, port de salut.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1533.3%
Contains more PotassiumPotassium +497.8%
Contains more IronIron +1232.6%
Contains more CopperCopper +5445.5%
Contains more ZincZinc +66.9%
Contains more PhosphorusPhosphorus +78.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +22463.6%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +154.9%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +11642.9%
Contains more Vitamin B3Vitamin B3 +5033.3%
Contains more Vitamin B5Vitamin B5 +369%
Contains more Vitamin B6Vitamin B6 +792.5%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +383.3%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 FatsFats +49.5%
Contains more CarbsCarbs +4966.7%
Contains more OtherOther +85.5%
Contains more ProteinProtein +30%
Contains more WaterWater +553%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -78.1%
Contains more Poly. FatPolyunsaturated fat +3841%
Contains more Mono. FatMonounsaturated Fat +24.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Port Salut Opinion
Calories 534kcal 352kcal Flax seeds
Protein 18.29g 23.78g Port Salut
Fats 42.16g 28.2g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 0.57g Flax seeds
Carbs 28.88g 0.57g Flax seeds
Cholesterol 0mg 123mg Flax seeds
Vitamin D 0IU 21IU Port Salut
Magnesium 392mg 24mg Flax seeds
Calcium 255mg 650mg Port Salut
Potassium 813mg 136mg Flax seeds
Iron 5.73mg 0.43mg Flax seeds
Sugar 1.55g 0.57g Port Salut
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.022mg Flax seeds
Zinc 4.34mg 2.6mg Flax seeds
Phosphorus 642mg 360mg Flax seeds
Sodium 30mg 534mg Flax seeds
Vitamin A 0IU 1092IU Port Salut
Vitamin A 0µg 315µg Port Salut
Vitamin E 0.31mg 0.24mg Flax seeds
Vitamin D 0µg 0.5µg Port Salut
Manganese 2.482mg 0.011mg Flax seeds
Selenium 25.4µg 14.5µg Flax seeds
Vitamin B1 1.644mg 0.014mg Flax seeds
Vitamin B2 0.161mg 0.24mg Port Salut
Vitamin B3 3.08mg 0.06mg Flax seeds
Vitamin B5 0.985mg 0.21mg Flax seeds
Vitamin B6 0.473mg 0.053mg Flax seeds
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 4.3µg 2.4µg Flax seeds
Folate 87µg 18µg Flax seeds
Choline 78.7mg 15.4mg Flax seeds
Saturated Fat 3.663g 16.691g Flax seeds
Monounsaturated Fat 7.527g 9.338g Port Salut
Polyunsaturated fat 28.73g 0.729g Flax seeds
Tryptophan 0.297mg 0.343mg Port Salut
Threonine 0.766mg 0.876mg Port Salut
Isoleucine 0.896mg 1.446mg Port Salut
Leucine 1.235mg 2.482mg Port Salut
Lysine 0.862mg 1.987mg Port Salut
Methionine 0.37mg 0.734mg Port Salut
Phenylalanine 0.957mg 1.323mg Port Salut
Valine 1.072mg 1.707mg Port Salut
Histidine 0.472mg 0.686mg Port Salut
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

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

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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
62%
Flax seeds
30%
Port Salut
Minerals Daily Need Coverage Score
191%
Flax seeds
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 504mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 13.028g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.5)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.