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  6. Flax vs. Port Salut

Flax vs. Port Salut — In-Depth Nutrition Comparison

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The main differences between Flax and Port Salut

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

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

Infographic

Flax 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.
Flax
Flax
9
:
1
Port Salut
Port Salut
Contains more Iron +1232.6%
Contains more Magnesium +1533.3%
Contains more Phosphorus +78.3%
Contains more Potassium +497.8%
Contains less Sodium -94.4%
Contains more Zinc +66.9%
Contains more Copper +5445.5%
Contains more Manganese +22463.6%
Contains more Selenium +75.2%
Contains more Calcium +154.9%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Contains more Iron +1232.6%
Contains more Magnesium +1533.3%
Contains more Phosphorus +78.3%
Contains more Potassium +497.8%
Contains less Sodium -94.4%
Contains more Zinc +66.9%
Contains more Copper +5445.5%
Contains more Manganese +22463.6%
Contains more Selenium +75.2%
Contains more Calcium +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.
Flax
Flax
8
:
4
Port Salut
Port Salut
Contains more Vitamin E +29.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11642.9%
Contains more Vitamin B3 +5033.3%
Contains more Vitamin B5 +369%
Contains more Vitamin B6 +792.5%
Contains more Folate +383.3%
Contains more Vitamin K +79.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B12 +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin E +29.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11642.9%
Contains more Vitamin B3 +5033.3%
Contains more Vitamin B5 +369%
Contains more Vitamin B6 +792.5%
Contains more Folate +383.3%
Contains more Vitamin K +79.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Port Salut
Port Salut
Contains more Fats +49.5%
Contains more Carbs +4966.7%
Contains more Other +85.5%
Contains more Protein +30%
Contains more Water +553%
Flax
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
Port Salut
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 Fats +49.5%
Contains more Carbs +4966.7%
Contains more Other +85.5%
Contains more Protein +30%
Contains more Water +553%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Port Salut
Port Salut
Contains less Saturated Fat -78.1%
Contains more Polyunsaturated fat +3841%
Contains more Monounsaturated Fat +24.1%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains less Saturated Fat -78.1%
Contains more Polyunsaturated fat +3841%
Contains more Monounsaturated 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 Port Salut
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Port Salut Opinion
Net carbs 1.58g 0.57g Flax
Protein 18.29g 23.78g Port Salut
Fats 42.16g 28.2g Flax
Carbs 28.88g 0.57g Flax
Calories 534kcal 352kcal Flax
Sugar 1.55g 0.57g Port Salut
Fiber 27.3g 0g Flax
Calcium 255mg 650mg Port Salut
Iron 5.73mg 0.43mg Flax
Magnesium 392mg 24mg Flax
Phosphorus 642mg 360mg Flax
Potassium 813mg 136mg Flax
Sodium 30mg 534mg Flax
Zinc 4.34mg 2.6mg Flax
Copper 1.22mg 0.022mg Flax
Manganese 2.482mg 0.011mg Flax
Selenium 25.4µg 14.5µg Flax
Vitamin A 0IU 1092IU Port Salut
Vitamin A RAE 0µg 315µg Port Salut
Vitamin E 0.31mg 0.24mg Flax
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.014mg Flax
Vitamin B2 0.161mg 0.24mg Port Salut
Vitamin B3 3.08mg 0.06mg Flax
Vitamin B5 0.985mg 0.21mg Flax
Vitamin B6 0.473mg 0.053mg Flax
Folate 87µg 18µg Flax
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 4.3µg 2.4µg Flax
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
Cholesterol 0mg 123mg Flax
Saturated Fat 3.663g 16.691g Flax
Monounsaturated Fat 7.527g 9.338g Port Salut
Polyunsaturated fat 28.73g 0.729g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Port Salut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
31%
Port Salut
Minerals Daily Need Coverage Score
191%
Flax
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 contains less Sodium?
Flax
Flax contains less Sodium (difference - 504mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 13.028g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.5)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - 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.