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  6. Tofu vs. Port Salut

Tofu vs. Port Salut — In-Depth Nutrition Comparison

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Differences between Tofu and Port Salut

  • Tofu has more Iron, Manganese, and Copper, while Port Salut has more Vitamin B12, Phosphorus, Calcium, and Zinc.
  • Port Salut's daily need coverage for Saturated Fat is 80% higher.
  • Port Salut contains 55 times less Manganese than Tofu. Tofu contains 0.605mg of Manganese, while Port Salut contains 0.011mg.
  • The amount of Saturated Fat in Tofu is lower.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cheese, port de salut.

Infographic

Tofu 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.
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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 +25%
Contains more IronIron +1146.5%
Contains more CopperCopper +777.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5400%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +12.4%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +271.1%
Contains more SeleniumSelenium +62.9%

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.
Tofu
Tofu
4
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 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 B1Vitamin B1 +478.6%
Contains more Vitamin B3Vitamin B3 +225%
Contains more CholineCholine +87%
Contains more Vitamin AVitamin A +1184.7%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +208.8%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
~equal in Vitamin K ~2.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 +228.1%
Contains more WaterWater +86%
Contains more ProteinProtein +194.3%
Contains more FatsFats +490%
Contains more OtherOther +177.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 -95.9%
Contains more Poly. FatPolyunsaturated fat +270.2%
Contains more Mono. FatMonounsaturated Fat +784.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Port Salut Opinion
Calories 76kcal 352kcal Port Salut
Protein 8.08g 23.78g Port Salut
Fats 4.78g 28.2g Port Salut
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 0.57g Tofu
Carbs 1.87g 0.57g Tofu
Cholesterol 0mg 123mg Tofu
Vitamin D 0IU 21IU Port Salut
Magnesium 30mg 24mg Tofu
Calcium 350mg 650mg Port Salut
Potassium 121mg 136mg Port Salut
Iron 5.36mg 0.43mg Tofu
Sugar 0.62g 0.57g Port Salut
Fiber 0.3g 0g Tofu
Copper 0.193mg 0.022mg Tofu
Zinc 0.8mg 2.6mg Port Salut
Phosphorus 97mg 360mg Port Salut
Sodium 7mg 534mg Tofu
Vitamin A 85IU 1092IU Port Salut
Vitamin A 315µg Port Salut
Vitamin E 0.01mg 0.24mg Port Salut
Vitamin D 0µg 0.5µg Port Salut
Manganese 0.605mg 0.011mg Tofu
Selenium 8.9µg 14.5µg Port Salut
Vitamin B1 0.081mg 0.014mg Tofu
Vitamin B2 0.052mg 0.24mg Port Salut
Vitamin B3 0.195mg 0.06mg Tofu
Vitamin B5 0.068mg 0.21mg Port Salut
Vitamin B6 0.047mg 0.053mg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 2.4µg 2.4µg
Folate 15µg 18µg Port Salut
Choline 28.8mg 15.4mg Tofu
Saturated Fat 0.691g 16.691g Tofu
Monounsaturated Fat 1.056g 9.338g Port Salut
Polyunsaturated fat 2.699g 0.729g Tofu
Tryptophan 0.12mg 0.343mg Port Salut
Threonine 0.402mg 0.876mg Port Salut
Isoleucine 0.435mg 1.446mg Port Salut
Leucine 0.713mg 2.482mg Port Salut
Lysine 0.452mg 1.987mg Port Salut
Methionine 0.108mg 0.734mg Port Salut
Phenylalanine 0.428mg 1.323mg Port Salut
Valine 0.446mg 1.707mg Port Salut
Histidine 0.221mg 0.686mg Port Salut

Which food is preferable for your diet?

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

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
7%
Tofu
30%
Port Salut
Minerals Daily Need Coverage Score
59%
Tofu
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 527mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 16g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.5)
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 0.05g)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.