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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
:
5
Port Salut
Port Salut
Contains more Iron +1146.5%
Contains more Magnesium +25%
Contains less Sodium -98.7%
Contains more Copper +777.3%
Contains more Manganese +5400%
Contains more Calcium +85.7%
Contains more Phosphorus +271.1%
Contains more Potassium +12.4%
Contains more Zinc +225%
Contains more Selenium +62.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
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 +1146.5%
Contains more Magnesium +25%
Contains less Sodium -98.7%
Contains more Copper +777.3%
Contains more Manganese +5400%
Contains more Calcium +85.7%
Contains more Phosphorus +271.1%
Contains more Potassium +12.4%
Contains more Zinc +225%
Contains more Selenium +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
3
:
8
Port Salut
Port Salut
Contains more Vitamin C +∞%
Contains more Vitamin B1 +478.6%
Contains more Vitamin B3 +225%
Contains more Vitamin A +1184.7%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +12.8%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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 C +∞%
Contains more Vitamin B1 +478.6%
Contains more Vitamin B3 +225%
Contains more Vitamin A +1184.7%
Contains more Vitamin E +2300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +208.8%
Contains more Vitamin B6 +12.8%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Port Salut
Port Salut
Contains more Carbs +228.1%
Contains more Water +86%
Contains more Protein +194.3%
Contains more Fats +490%
Contains more Other +177.8%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 Carbs +228.1%
Contains more Water +86%
Contains more Protein +194.3%
Contains more Fats +490%
Contains more Other +177.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Port Salut
Port Salut
Contains less Saturated Fat -95.9%
Contains more Polyunsaturated fat +270.2%
Contains more Monounsaturated Fat +784.3%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 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 -95.9%
Contains more Polyunsaturated fat +270.2%
Contains more Monounsaturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 1.57g 0.57g Tofu
Protein 8.08g 23.78g Port Salut
Fats 4.78g 28.2g Port Salut
Carbs 1.87g 0.57g Tofu
Calories 76kcal 352kcal Port Salut
Sugar 0.62g 0.57g Port Salut
Fiber 0.3g 0g Tofu
Calcium 350mg 650mg Port Salut
Iron 5.36mg 0.43mg Tofu
Magnesium 30mg 24mg Tofu
Phosphorus 97mg 360mg Port Salut
Potassium 121mg 136mg Port Salut
Sodium 7mg 534mg Tofu
Zinc 0.8mg 2.6mg Port Salut
Copper 0.193mg 0.022mg Tofu
Manganese 0.605mg 0.011mg Tofu
Selenium 8.9µg 14.5µg Port Salut
Vitamin A 85IU 1092IU Port Salut
Vitamin A RAE 315µg Port Salut
Vitamin E 0.01mg 0.24mg Port Salut
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin C 0.1mg 0mg Tofu
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
Folate 15µg 18µg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 2.4µg 2.4µg
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
Cholesterol 0mg 123mg Tofu
Saturated Fat 0.691g 16.691g Tofu
Monounsaturated Fat 1.056g 9.338g Port Salut
Polyunsaturated fat 2.699g 0.729g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Port Salut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Tofu
31%
Port Salut
Minerals Daily Need Coverage Score
59%
Tofu
62%
Port Salut

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 527mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 123mg)
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.