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  6. Wild rice raw vs. Port Salut

Wild rice raw vs. Port Salut — In-Depth Nutrition Comparison

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Important differences between wild rice raw and port Salut

  • Wild rice raw has more manganese, copper, vitamin B3, magnesium, zinc, and vitamin B6; however, port Salut has more calcium and vitamin B12.
  • Port Salut's daily need coverage for saturated fat is 83% more.
  • Wild rice raw has 121 times more manganese than port Salut. Wild rice raw has 1.329mg of manganese, while port Salut has 0.011mg.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index than port Salut.

The food varieties used in the comparison are Wild rice, raw and Cheese, port de salut.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +637.5%
Contains more PotassiumPotassium +214%
Contains more IronIron +355.8%
Contains more CopperCopper +2281.8%
Contains more ZincZinc +129.2%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +11981.8%
Contains more CalciumCalcium +2995.2%
Contains more SeleniumSelenium +417.9%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +721.4%
Contains more Vitamin B3Vitamin B3 +11121.7%
Contains more Vitamin B5Vitamin B5 +411.4%
Contains more Vitamin B6Vitamin B6 +637.7%
Contains more FolateFolate +427.8%
Contains more CholineCholine +127.3%
Contains more Vitamin AVitamin A +31400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.24mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +13040.4%
Contains more ProteinProtein +61.4%
Contains more FatsFats +2511.1%
Contains more WaterWater +485.7%
Contains more OtherOther +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -99.1%
Contains more Mono. FatMonounsaturated fat +5773%
~equal in Polyunsaturated fat ~0.729g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Port Salut DV% diff.
Saturated fat 0.156g 16.691g 75%
Calcium 21mg 650mg 63%
Vitamin B12 0µg 1.5µg 63%
Manganese 1.329mg 0.011mg 57%
Copper 0.524mg 0.022mg 56%
Fats 1.08g 28.2g 42%
Vitamin B3 6.733mg 0.06mg 42%
Cholesterol 0mg 123mg 41%
Magnesium 177mg 24mg 36%
Vitamin A 1µg 315µg 35%
Zinc 5.96mg 2.6mg 31%
Vitamin B6 0.391mg 0.053mg 26%
Carbs 74.9g 0.57g 25%
Fiber 6.2g 0g 25%
Sodium 7mg 534mg 23%
Monounsaturated fat 0.159g 9.338g 23%
Selenium 2.8µg 14.5µg 21%
Folate 95µg 18µg 19%
Iron 1.96mg 0.43mg 19%
Protein 14.73g 23.78g 18%
Vitamin B5 1.074mg 0.21mg 17%
Phosphorus 433mg 360mg 10%
Potassium 427mg 136mg 9%
Vitamin B1 0.115mg 0.014mg 8%
Vitamin E 0.82mg 0.24mg 4%
Choline 35mg 15.4mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin B2 0.262mg 0.24mg 2%
Calories 357kcal 352kcal 0%
Net carbs 68.7g 0.57g N/A
Sugar 2.5g 0.57g N/A
Vitamin K 1.9µg 2.4µg 0%
Polyunsaturated fat 0.676g 0.729g 0%
Tryptophan 0.179mg 0.343mg 0%
Threonine 0.469mg 0.876mg 0%
Isoleucine 0.618mg 1.446mg 0%
Leucine 1.018mg 2.482mg 0%
Lysine 0.629mg 1.987mg 0%
Methionine 0.438mg 0.734mg 0%
Phenylalanine 0.721mg 1.323mg 0%
Valine 0.858mg 1.707mg 0%
Histidine 0.384mg 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw 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
37%
Wild rice raw
32%
Port Salut
Minerals Daily Need Coverage Score
96%
Wild rice raw
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 16.535g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3.5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 1.93g)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 30)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.