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  6. Port Salut vs. Yam

Port Salut vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Port Salut and Yam

  • Port Salut has more Calcium, Vitamin B12, Phosphorus, Vitamin A RAE, Selenium, and Zinc, however, Yam is higher in Potassium.
  • Port Salut covers your daily Saturated Fat needs 83% more than Yam.
  • Yam has less Cholesterol.

Food varieties used in this article are Cheese, port de salut and Yam, raw.

Infographic

Port Salut vs Yam 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.
Port Salut
Port Salut
5
:
5
Yam
Yam
Contains more Calcium +3723.5%
Contains more Magnesium +14.3%
Contains more Phosphorus +554.5%
Contains more Zinc +983.3%
Contains more Selenium +1971.4%
Contains more Iron +25.6%
Contains more Potassium +500%
Contains less Sodium -98.3%
Contains more Copper +709.1%
Contains more Manganese +3509.1%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +3723.5%
Contains more Magnesium +14.3%
Contains more Phosphorus +554.5%
Contains more Zinc +983.3%
Contains more Selenium +1971.4%
Contains more Iron +25.6%
Contains more Potassium +500%
Contains less Sodium -98.3%
Contains more Copper +709.1%
Contains more Manganese +3509.1%

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.
Port Salut
Port Salut
5
:
7
Yam
Yam
Contains more Vitamin A +691.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +650%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B3 +820%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +452.8%
Contains more Folate +27.8%
Equal in Vitamin K - 2.3
Port Salut
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +691.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +650%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B3 +820%
Contains more Vitamin B5 +49.5%
Contains more Vitamin B6 +452.8%
Contains more Folate +27.8%
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Port Salut
Port Salut
3
:
2
Yam
Yam
Contains more Protein +1454.2%
Contains more Fats +16488.2%
Contains more Other +143.9%
Contains more Carbs +4791.2%
Contains more Water +53.1%
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +1454.2%
Contains more Fats +16488.2%
Contains more Other +143.9%
Contains more Carbs +4791.2%
Contains more Water +53.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Port Salut
Port Salut
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +155533.3%
Contains more Polyunsaturated fat +859.2%
Contains less Saturated Fat -99.8%
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +155533.3%
Contains more Polyunsaturated fat +859.2%
Contains less Saturated Fat -99.8%

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 Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Port Salut Yam Opinion
Net carbs 0.57g 23.78g Yam
Protein 23.78g 1.53g Port Salut
Fats 28.2g 0.17g Port Salut
Carbs 0.57g 27.88g Yam
Calories 352kcal 118kcal Port Salut
Sugar 0.57g 0.5g Yam
Fiber 0g 4.1g Yam
Calcium 650mg 17mg Port Salut
Iron 0.43mg 0.54mg Yam
Magnesium 24mg 21mg Port Salut
Phosphorus 360mg 55mg Port Salut
Potassium 136mg 816mg Yam
Sodium 534mg 9mg Yam
Zinc 2.6mg 0.24mg Port Salut
Copper 0.022mg 0.178mg Yam
Manganese 0.011mg 0.397mg Yam
Selenium 14.5µg 0.7µg Port Salut
Vitamin A 1092IU 138IU Port Salut
Vitamin A RAE 315µg 7µg Port Salut
Vitamin E 0.24mg 0.35mg Yam
Vitamin D 21IU 0IU Port Salut
Vitamin D 0.5µg 0µg Port Salut
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.014mg 0.112mg Yam
Vitamin B2 0.24mg 0.032mg Port Salut
Vitamin B3 0.06mg 0.552mg Yam
Vitamin B5 0.21mg 0.314mg Yam
Vitamin B6 0.053mg 0.293mg Yam
Folate 18µg 23µg Yam
Vitamin B12 1.5µg 0µg Port Salut
Vitamin K 2.4µg 2.3µg Port Salut
Tryptophan 0.343mg 0.012mg Port Salut
Threonine 0.876mg 0.054mg Port Salut
Isoleucine 1.446mg 0.052mg Port Salut
Leucine 2.482mg 0.096mg Port Salut
Lysine 1.987mg 0.059mg Port Salut
Methionine 0.734mg 0.021mg Port Salut
Phenylalanine 1.323mg 0.071mg Port Salut
Valine 1.707mg 0.062mg Port Salut
Histidine 0.686mg 0.034mg Port Salut
Cholesterol 123mg 0mg Yam
Saturated Fat 16.691g 0.037g Yam
Monounsaturated Fat 9.338g 0.006g Port Salut
Polyunsaturated fat 0.729g 0.076g Port Salut

Which food is preferable for your diet?

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

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
31%
Port Salut
19%
Yam
Minerals Daily Need Coverage Score
62%
Port Salut
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 525mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 16.654g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.3)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 24)
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.