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  6. Port Salut vs. Ham

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, phosphorus, and vitamin A, while ham is higher in vitamin B1, vitamin B6, and vitamin B3.
  • Port Salut covers your daily need for saturated fat, 74% more than ham.
  • Ham is lower in saturated fat.
  • Port Salut has a higher glycemic index (27) than ham (0).

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
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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Ham
Ham
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +8025%
Contains more PhosphorusPhosphorus +83.7%
Contains less SodiumSodium -55.6%
Contains more PotassiumPotassium +111%
Contains more IronIron +244.2%
Contains more CopperCopper +259.1%
Contains more ZincZinc +10.8%
Contains more ManganeseManganese +390.9%
Contains more SeleniumSelenium +34.5%

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Ham
Ham
6
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B12Vitamin B12 +130.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +5285.7%
Contains more Vitamin B3Vitamin B3 +6605%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B6Vitamin B6 +654.7%
Contains more CholineCholine +452.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Port Salut Ham DV% diff.
Saturated fat 16.691g 1.81g 68%
Calcium 650mg 8mg 64%
Vitamin B1 0.014mg 0.754mg 62%
Fats 28.2g 5.53g 35%
Vitamin B12 1.5µg 0.65µg 35%
Vitamin A 315µg 0µg 35%
Sodium 534mg 1203mg 29%
Vitamin B6 0.053mg 0.4mg 27%
Vitamin B3 0.06mg 4.023mg 25%
Phosphorus 360mg 196mg 23%
Cholesterol 123mg 53mg 23%
Monounsaturated fat 9.338g 2.62g 17%
Choline 15.4mg 85.1mg 13%
Iron 0.43mg 1.48mg 13%
Calories 352kcal 145kcal 10%
Selenium 14.5µg 19.5µg 9%
Protein 23.78g 20.93g 6%
Copper 0.022mg 0.079mg 6%
Folate 18µg 3µg 4%
Potassium 136mg 287mg 4%
Vitamin B5 0.21mg 0.403mg 4%
Zinc 2.6mg 2.88mg 3%
Vitamin B2 0.24mg 0.202mg 3%
Manganese 0.011mg 0.054mg 2%
Vitamin D 0.5µg 0.8µg 2%
Magnesium 24mg 14mg 2%
Vitamin K 2.4µg 0µg 2%
Vitamin D 21IU 32IU 1%
Polyunsaturated fat 0.729g 0.54g 1%
Carbs 0.57g 1.5g 0%
Net carbs 0.57g 1.5g N/A
Sugar 0.57g 0g N/A
Vitamin E 0.24mg 0.25mg 0%
Tryptophan 0.343mg 0.251mg 0%
Threonine 0.876mg 0.931mg 0%
Isoleucine 1.446mg 0.918mg 0%
Leucine 2.482mg 1.661mg 0%
Lysine 1.987mg 1.775mg 0%
Methionine 0.734mg 0.553mg 0%
Phenylalanine 1.323mg 0.904mg 0%
Valine 1.707mg 0.908mg 0%
Histidine 0.686mg 0.75mg 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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +13.6%
Contains more FatsFats +409.9%
Contains more CarbsCarbs +163.2%
Contains more WaterWater +48.9%
Contains more OtherOther +118.5%

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
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +256.4%
Contains more Poly. FatPolyunsaturated fat +35%
Contains less Sat. FatSaturated fat -89.2%

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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. 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.