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Port Salut vs Ham - In-Depth Nutrition Comparison

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How are Port Salut and Ham different?

  • Port Salut is richer in Calcium, Vitamin B12, Vitamin A RAE, and Phosphorus, while Ham is higher in Vitamin B1, Vitamin B6, and Vitamin B3.
  • Port Salut covers your daily need of Saturated Fat 74% more than Ham.
  • Port Salut contains 10000000 times more Vitamin A RAE than Ham. Port Salut contains 315µg of Vitamin A RAE, while Ham contains 0µg.
  • Ham is lower in Saturated Fat.

Cheese, port de salut and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Port Salut vs Ham 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
:
4
Ham
Contains more Calcium +8025%
Contains more Magnesium +71.4%
Contains more Phosphorus +83.7%
Contains less Sodium -55.6%
Contains more Iron +244.2%
Contains more Potassium +111%
Contains more Zinc +10.8%
Contains more Copper +259.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 195% 17% 18% 155% 12% 70% 71% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +8025%
Contains more Magnesium +71.4%
Contains more Phosphorus +83.7%
Contains less Sodium -55.6%
Contains more Iron +244.2%
Contains more Potassium +111%
Contains more Zinc +10.8%
Contains more Copper +259.1%

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
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +18.8%
Contains more Folate +500%
Contains more Vitamin B12 +130.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +5285.7%
Contains more Vitamin B3 +6605%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +654.7%
Equal in Vitamin E - 0.25
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +18.8%
Contains more Folate +500%
Contains more Vitamin B12 +130.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +5285.7%
Contains more Vitamin B3 +6605%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +654.7%
Equal in Vitamin E - 0.25

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Port Salut Ham
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Port Salut Ham Opinion
Net carbs 0.57g 1.5g Ham
Protein 23.78g 20.93g Port Salut
Fats 28.2g 5.53g Port Salut
Carbs 0.57g 1.5g Ham
Calories 352kcal 145kcal Port Salut
Starch g g
Fructose g g
Sugar 0.57g 0g Ham
Fiber 0g 0g
Calcium 650mg 8mg Port Salut
Iron 0.43mg 1.48mg Ham
Magnesium 24mg 14mg Port Salut
Phosphorus 360mg 196mg Port Salut
Potassium 136mg 287mg Ham
Sodium 534mg 1203mg Port Salut
Zinc 2.6mg 2.88mg Ham
Copper 0.022mg 0.079mg Ham
Vitamin A 1092IU 0IU Port Salut
Vitamin E 0.24mg 0.25mg Ham
Vitamin D 21IU 32IU Ham
Vitamin D 0.5µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.014mg 0.754mg Ham
Vitamin B2 0.24mg 0.202mg Port Salut
Vitamin B3 0.06mg 4.023mg Ham
Vitamin B5 0.21mg 0.403mg Ham
Vitamin B6 0.053mg 0.4mg Ham
Folate 18µg 3µg Port Salut
Vitamin B12 1.5µg 0.65µg Port Salut
Vitamin K 2.4µg 0µg Port Salut
Tryptophan 0.343mg 0.251mg Port Salut
Threonine 0.876mg 0.931mg Ham
Isoleucine 1.446mg 0.918mg Port Salut
Leucine 2.482mg 1.661mg Port Salut
Lysine 1.987mg 1.775mg Port Salut
Methionine 0.734mg 0.553mg Port Salut
Phenylalanine 1.323mg 0.904mg Port Salut
Valine 1.707mg 0.908mg Port Salut
Histidine 0.686mg 0.75mg Ham
Cholesterol 123mg 53mg Ham
Trans Fat g g
Saturated Fat 16.691g 1.81g Ham
Monounsaturated Fat 9.338g 2.62g Port Salut
Polyunsaturated fat 0.729g 0.54g Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Port Salut
45
Ham
Mineral Summary Score
68
Port Salut
55
Ham

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 food.
Protein
143%
Port Salut
126%
Ham
Carbohydrates
1%
Port Salut
2%
Ham
Fats
130%
Port Salut
26%
Ham

Comparison summary

Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 669mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.57g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 14.881g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $3)
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.
Which food is richer in vitamins?
?
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

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 to the foods presented on this page can be found below.

  1. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.