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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 and manganese, while port Salut has more vitamin B12, phosphorus, protein, fats, and calcium.
  • 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.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of port Salut is 27.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 105% 4.8% 3.5% 55% 1.1% 13% 12% 188% 6% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +478.6%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2300%
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

All nutrients comparison - raw data values

Nutrient Tofu Port Salut DV% diff.
Saturated fat 0.691g 16.691g 73%
Vitamin B12 0µg 1.5µg 63%
Iron 5.36mg 0.43mg 62%
Cholesterol 0mg 123mg 41%
Phosphorus 97mg 360mg 38%
Fats 4.78g 28.2g 36%
Vitamin A 315µg 35%
Protein 8.08g 23.78g 31%
Calcium 350mg 650mg 30%
Manganese 0.605mg 0.011mg 26%
Sodium 7mg 534mg 23%
Monounsaturated fat 1.056g 9.338g 21%
Copper 0.193mg 0.022mg 19%
Zinc 0.8mg 2.6mg 16%
Calories 76kcal 352kcal 14%
Vitamin B2 0.052mg 0.24mg 14%
Polyunsaturated fat 2.699g 0.729g 13%
Selenium 8.9µg 14.5µg 10%
Vitamin B1 0.081mg 0.014mg 6%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.068mg 0.21mg 3%
Vitamin E 0.01mg 0.24mg 2%
Choline 28.8mg 15.4mg 2%
Magnesium 30mg 24mg 1%
Fiber 0.3g 0g 1%
Vitamin B3 0.195mg 0.06mg 1%
Folate 15µg 18µg 1%
Protein per 100 calories 11g 6.8g N/A
Calories per 10 g protein 94kcal 148kcal N/A
Weight per 100 calories 132g 28g N/A
Unsaturated / Saturated Fat ratio 5.4 0.6 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0.57g N/A
Carbs 1.87g 0.57g 0%
Potassium 121mg 136mg 0%
Sugar 0.62g 0.57g N/A
Vitamin B6 0.047mg 0.053mg 0%
Vitamin K 2.4µg 2.4µg 0%
Tryptophan 0.12mg 0.343mg 0%
Threonine 0.402mg 0.876mg 0%
Isoleucine 0.435mg 1.446mg 0%
Leucine 0.713mg 2.482mg 0%
Lysine 0.452mg 1.987mg 0%
Methionine 0.108mg 0.734mg 0%
Phenylalanine 0.428mg 1.323mg 0%
Valine 0.446mg 1.707mg 0%
Histidine 0.221mg 0.686mg 0%

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%

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%

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.