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  6. Port Salut vs. Winter melon

Port Salut vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between port Salut and winter melon?

  • Port Salut is higher in calcium, vitamin B12, phosphorus, selenium, vitamin A, and zinc, yet winter melon is higher in vitamin C.
  • Port Salut's daily need coverage for saturated fat is 83% more.
  • The amount of cholesterol in winter melon is lower.

We used Cheese, port de salut and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Port Salut vs Winter melon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +3321.1%
Contains more PotassiumPotassium +2166.7%
Contains more ZincZinc +326.2%
Contains more PhosphorusPhosphorus +1794.7%
Contains more SeleniumSelenium +7150%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +427.3%
~equal in Iron ~0.4mg
~equal in Copper ~0.023mg

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%
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +566.7%

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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +5845%
Contains more FatsFats +14000%
Contains more OtherOther +566.7%
Contains more CarbsCarbs +426.3%
Contains more WaterWater +111.4%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +25137.8%
Contains more Poly. FatPolyunsaturated fat +737.9%
Contains less Sat. FatSaturated fat -99.9%

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 Winter melon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Port Salut Winter melon DV% diff.
Saturated fat 16.691g 0.016g 76%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 19mg 63%
Phosphorus 360mg 19mg 49%
Protein 23.78g 0.4g 47%
Fats 28.2g 0.2g 43%
Cholesterol 123mg 0mg 41%
Vitamin A 315µg 0µg 35%
Selenium 14.5µg 0.2µg 26%
Monounsaturated fat 9.338g 0.037g 23%
Zinc 2.6mg 0.61mg 18%
Sodium 534mg 111mg 18%
Calories 352kcal 13kcal 17%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Vitamin B2 0.24mg 0.11mg 10%
Polyunsaturated fat 0.729g 0.087g 4%
Potassium 136mg 6mg 4%
Magnesium 24mg 10mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Choline 15.4mg 3%
Folate 18µg 5µg 3%
Vitamin K 2.4µg 2%
Vitamin E 0.24mg 2%
Manganese 0.011mg 0.058mg 2%
Vitamin B1 0.014mg 0.04mg 2%
Vitamin B3 0.06mg 0.4mg 2%
Vitamin B5 0.21mg 0.133mg 2%
Carbs 0.57g 3g 1%
Vitamin B6 0.053mg 0.035mg 1%
Net carbs 0.57g 0.1g N/A
Iron 0.43mg 0.4mg 0%
Sugar 0.57g N/A
Copper 0.022mg 0.023mg 0%
Tryptophan 0.343mg 0.002mg 0%
Threonine 0.876mg 0%
Isoleucine 1.446mg 0%
Leucine 2.482mg 0%
Lysine 1.987mg 0.009mg 0%
Methionine 0.734mg 0.003mg 0%
Phenylalanine 1.323mg 0%
Valine 1.707mg 0%
Histidine 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut Winter melon
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
32%
Port Salut
8%
Winter melon
Minerals Daily Need Coverage Score
62%
Port Salut
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 423mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 16.675g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 27)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3.5)
Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.