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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, selenium, zinc, and vitamin A; however, yam is higher in potassium.
  • Port Salut covers your daily saturated fat needs 83% more than yam.
  • Yam has less cholesterol.
  • The glycemic index of yam is higher.

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.
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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +3723.5%
Contains more ZincZinc +983.3%
Contains more PhosphorusPhosphorus +554.5%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +500%
Contains more IronIron +25.6%
Contains more CopperCopper +709.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +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.
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%
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +4400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +820%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B6Vitamin B6 +452.8%
Contains more FolateFolate +27.8%
~equal in Vitamin K ~2.3µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Port Salut Yam DV% diff.
Saturated fat 16.691g 0.037g 76%
Calcium 650mg 17mg 63%
Vitamin B12 1.5µg 0µg 63%
Protein 23.78g 1.53g 45%
Phosphorus 360mg 55mg 44%
Fats 28.2g 0.17g 43%
Cholesterol 123mg 0mg 41%
Vitamin A 315µg 7µg 34%
Selenium 14.5µg 0.7µg 25%
Monounsaturated fat 9.338g 0.006g 23%
Sodium 534mg 9mg 23%
Zinc 2.6mg 0.24mg 21%
Potassium 136mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.053mg 0.293mg 18%
Manganese 0.011mg 0.397mg 17%
Copper 0.022mg 0.178mg 17%
Vitamin B2 0.24mg 0.032mg 16%
Fiber 0g 4.1g 16%
Calories 352kcal 118kcal 12%
Carbs 0.57g 27.88g 9%
Vitamin B1 0.014mg 0.112mg 8%
Polyunsaturated fat 0.729g 0.076g 4%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.06mg 0.552mg 3%
Vitamin B5 0.21mg 0.314mg 2%
Vitamin E 0.24mg 0.35mg 1%
Magnesium 24mg 21mg 1%
Iron 0.43mg 0.54mg 1%
Folate 18µg 23µg 1%
Net carbs 0.57g 23.78g N/A
Sugar 0.57g 0.5g N/A
Vitamin K 2.4µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.343mg 0.012mg 0%
Threonine 0.876mg 0.054mg 0%
Isoleucine 1.446mg 0.052mg 0%
Leucine 2.482mg 0.096mg 0%
Lysine 1.987mg 0.059mg 0%
Methionine 0.734mg 0.021mg 0%
Phenylalanine 1.323mg 0.071mg 0%
Valine 1.707mg 0.062mg 0%
Histidine 0.686mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1454.2%
Contains more FatsFats +16488.2%
Contains more OtherOther +143.9%
Contains more CarbsCarbs +4791.2%
Contains more WaterWater +53.1%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +155533.3%
Contains more Poly. FatPolyunsaturated fat +859.2%
Contains less Sat. FatSaturated fat -99.8%

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.