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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Iron +1146.5%
Contains more Magnesium +25%
Contains more Copper +777.3%
Contains less Sodium -98.7%
Contains more Calcium +85.7%
Contains more Potassium +12.4%
Contains more Zinc +225%
Contains more Phosphorus +271.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 195% 12% 18% 8% 71% 155% 70%
Contains more Iron +1146.5%
Contains more Magnesium +25%
Contains more Copper +777.3%
Contains less Sodium -98.7%
Contains more Calcium +85.7%
Contains more Potassium +12.4%
Contains more Zinc +225%
Contains more Phosphorus +271.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
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 Vitamin B12 +∞%
Contains more Folate +20%
Equal in Vitamin K - 2.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 66% 5% 15% 4% 56% 2% 13% 13% 188% 6% 14%
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 Vitamin B12 +∞%
Contains more Folate +20%
Equal in Vitamin K - 2.4

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
31
Port Salut
Mineral Summary Score
58
Tofu
68
Port Salut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
143%
Port Salut
Carbohydrates
2%
Tofu
1%
Port Salut
Fats
22%
Tofu
130%
Port Salut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugars ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Port Salut
Port Salut contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Port Salut Opinion
Calories 76 352 Port Salut
Protein 8.08 23.78 Port Salut
Fats 4.78 28.2 Port Salut
Vitamin C 0.1 0 Tofu
Carbs 1.87 0.57 Tofu
Cholesterol 0 123 Tofu
Vitamin D 0 21 Port Salut
Iron 5.36 0.43 Tofu
Calcium 350 650 Port Salut
Potassium 121 136 Port Salut
Magnesium 30 24 Tofu
Sugars 0.62 0.57 Port Salut
Fiber 0.3 0 Tofu
Copper 0.193 0.022 Tofu
Zinc 0.8 2.6 Port Salut
Starch
Phosphorus 97 360 Port Salut
Sodium 7 534 Tofu
Vitamin A 85 1092 Port Salut
Vitamin E 0.01 0.24 Port Salut
Vitamin D 0 0.5 Port Salut
Vitamin B1 0.081 0.014 Tofu
Vitamin B2 0.052 0.24 Port Salut
Vitamin B3 0.195 0.06 Tofu
Vitamin B5 0.068 0.21 Port Salut
Vitamin B6 0.047 0.053 Port Salut
Vitamin B12 0 1.5 Port Salut
Vitamin K 2.4 2.4
Folate 15 18 Port Salut
Trans Fat 0 Port Salut
Saturated Fat 0.691 16.691 Tofu
Monounsaturated Fat 1.056 9.338 Port Salut
Polyunsaturated fat 2.699 0.729 Tofu
Tryptophan 0.12 0.343 Port Salut
Threonine 0.402 0.876 Port Salut
Isoleucine 0.435 1.446 Port Salut
Leucine 0.713 2.482 Port Salut
Lysine 0.452 1.987 Port Salut
Methionine 0.108 0.734 Port Salut
Phenylalanine 0.428 1.323 Port Salut
Valine 0.446 1.707 Port Salut
Histidine 0.221 0.686 Port Salut
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.