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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, 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.
  • 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" 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% 66% 4.8% 15% 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% 24% 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Port Salut Ham Opinion
Calories 352kcal 145kcal Port Salut
Protein 23.78g 20.93g Port Salut
Fats 28.2g 5.53g Port Salut
Net carbs 0.57g 1.5g Ham
Carbs 0.57g 1.5g Ham
Cholesterol 123mg 53mg Ham
Vitamin D 21IU 32IU Ham
Magnesium 24mg 14mg Port Salut
Calcium 650mg 8mg Port Salut
Potassium 136mg 287mg Ham
Iron 0.43mg 1.48mg Ham
Sugar 0.57g 0g Ham
Copper 0.022mg 0.079mg Ham
Zinc 2.6mg 2.88mg Ham
Phosphorus 360mg 196mg Port Salut
Sodium 534mg 1203mg Port Salut
Vitamin A 1092IU 0IU Port Salut
Vitamin A 315µg 0µg Port Salut
Vitamin E 0.24mg 0.25mg Ham
Vitamin D 0.5µg 0.8µg Ham
Manganese 0.011mg 0.054mg Ham
Selenium 14.5µg 19.5µg Ham
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
Vitamin B12 1.5µg 0.65µg Port Salut
Vitamin K 2.4µg 0µg Port Salut
Folate 18µg 3µg Port Salut
Choline 15.4mg 85.1mg Ham
Saturated Fat 16.691g 1.81g Ham
Monounsaturated Fat 9.338g 2.62g Port Salut
Polyunsaturated fat 0.729g 0.54g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Port Salut
45%
Ham
Minerals Daily Need Coverage Score
62%
Port Salut
55%
Ham

Comparison summary

Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 669mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 70mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.57g)
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?
Ham
Ham is relatively richer in minerals
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

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.