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  6. Port Salut vs. Bean raw

Port Salut vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between port Salut and bean raw?

  • Port Salut is richer in vitamin B12, calcium, and fats, yet bean raw is richer in folate, copper, fiber, vitamin B1, iron, and manganese.
  • Bean raw's daily need coverage for folate is 127% higher.
  • Bean raw contains less saturated fat.

We used Cheese, port de salut and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Port Salut vs Bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +475.2%
Contains more ZincZinc +14%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +924.3%
Contains more IronIron +1079.1%
Contains more CopperCopper +3959.1%
Contains more PhosphorusPhosphorus +14.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +10336.4%
Contains more SeleniumSelenium +92.4%

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.
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4992.9%
Contains more Vitamin B3Vitamin B3 +1856.7%
Contains more Vitamin B5Vitamin B5 +273.8%
Contains more Vitamin B6Vitamin B6 +794.3%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +2816.7%

All nutrients comparison - raw data values

Nutrient Port Salut Bean raw DV% diff.
Folate 18µg 525µg 127%
Copper 0.022mg 0.893mg 97%
Saturated fat 16.691g 0.235g 75%
Vitamin B12 1.5µg 0µg 63%
Fiber 0g 15.5g 62%
Iron 0.43mg 5.07mg 58%
Vitamin B1 0.014mg 0.713mg 58%
Calcium 650mg 113mg 54%
Manganese 0.011mg 1.148mg 49%
Fats 28.2g 1.23g 41%
Cholesterol 123mg 0mg 41%
Potassium 136mg 1393mg 37%
Magnesium 24mg 176mg 36%
Vitamin A 315µg 0µg 35%
Vitamin B6 0.053mg 0.474mg 32%
Selenium 14.5µg 27.9µg 24%
Sodium 534mg 12mg 23%
Monounsaturated fat 9.338g 0.229g 23%
Carbs 0.57g 62.55g 21%
Starch 34.17g 14%
Vitamin B5 0.21mg 0.785mg 12%
Choline 15.4mg 66.2mg 9%
Vitamin C 0mg 6.3mg 7%
Phosphorus 360mg 411mg 7%
Vitamin B3 0.06mg 1.174mg 7%
Protein 23.78g 21.42g 5%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Zinc 2.6mg 2.28mg 3%
Vitamin K 2.4µg 5.6µg 3%
Vitamin B2 0.24mg 0.212mg 2%
Polyunsaturated fat 0.729g 0.407g 2%
Calories 352kcal 347kcal 0%
Protein per 100 calories 6.8g 6.2g N/A
Calories per 10 g protein 148kcal 162kcal N/A
Weight per 100 calories 28g 29g N/A
Unsaturated / Saturated Fat ratio 0.6 2.7 N/A
Net carbs 0.57g 47.05g N/A
Sugar 0.57g 2.11g N/A
Vitamin E 0.24mg 0.21mg 0%
Tryptophan 0.343mg 0.237mg 0%
Threonine 0.876mg 0.81mg 0%
Isoleucine 1.446mg 0.871mg 0%
Leucine 2.482mg 1.558mg 0%
Lysine 1.987mg 1.356mg 0%
Methionine 0.734mg 0.259mg 0%
Phenylalanine 1.323mg 1.095mg 0%
Valine 1.707mg 0.998mg 0%
Histidine 0.686mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2192.7%
Contains more WaterWater +301.1%
Contains more CarbsCarbs +10873.7%
~equal in Protein ~21.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3977.7%
Contains more Poly. FatPolyunsaturated fat +79.1%
Contains less Sat. FatSaturated fat -98.6%

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.