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  6. Egg vs. Port Salut

Egg vs. Port Salut — In-Depth Nutrition Comparison

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Summary of differences between eggs and port Salut

  • Eggs have more copper, choline, selenium, vitamin B5, and vitamin B2; however, port Salut is higher in calcium and phosphorus.
  • Eggs cover your daily need for copper, 220% more than port Salut.
  • Eggs have 19 times more choline than port Salut. While eggs have 293.8mg of choline, port Salut has only 15.4mg.
  • Port Salut has less cholesterol.
  • The glycemic index of port Salut is higher.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Cheese, port de salut.

Infographic

Egg vs Port Salut 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more IronIron +176.7%
Contains more CopperCopper +8990.9%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +1200%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +109.3%
~equal in Potassium ~136mg

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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%
Contains more Vitamin EVitamin E +329.2%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin B1Vitamin B1 +371.4%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B5Vitamin B5 +565.7%
Contains more Vitamin B6Vitamin B6 +128.3%
Contains more FolateFolate +144.4%
Contains more CholineCholine +1807.8%
Contains more Vitamin AVitamin A +111.4%
Contains more Vitamin B12Vitamin B12 +35.1%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.06mg

All nutrients comparison - raw data values

Nutrient Egg Port Salut DV% diff.
Copper 2mg 0.022mg 220%
Cholesterol 373mg 123mg 83%
Saturated fat 3.267g 16.691g 61%
Calcium 50mg 650mg 60%
Choline 293.8mg 15.4mg 51%
Selenium 30.8µg 14.5µg 30%
Fats 10.61g 28.2g 27%
Phosphorus 172mg 360mg 27%
Vitamin B5 1.398mg 0.21mg 24%
Protein 12.58g 23.78g 22%
Vitamin B2 0.513mg 0.24mg 21%
Vitamin A 149µg 315µg 18%
Sodium 124mg 534mg 18%
Vitamin B12 1.11µg 1.5µg 16%
Zinc 1.05mg 2.6mg 14%
Monounsaturated fat 4.077g 9.338g 13%
Calories 155kcal 352kcal 10%
Iron 1.19mg 0.43mg 10%
Vitamin D 2.2µg 0.5µg 9%
Vitamin D 87IU 21IU 8%
Folate 44µg 18µg 7%
Vitamin E 1.03mg 0.24mg 5%
Polyunsaturated fat 1.414g 0.729g 5%
Vitamin B6 0.121mg 0.053mg 5%
Vitamin B1 0.066mg 0.014mg 4%
Magnesium 10mg 24mg 3%
Vitamin K 0.3µg 2.4µg 2%
Manganese 0.026mg 0.011mg 1%
Net carbs 1.12g 0.57g N/A
Carbs 1.12g 0.57g 0%
Potassium 126mg 136mg 0%
Sugar 1.12g 0.57g N/A
Vitamin B3 0.064mg 0.06mg 0%
Tryptophan 0.153mg 0.343mg 0%
Threonine 0.604mg 0.876mg 0%
Isoleucine 0.686mg 1.446mg 0%
Leucine 1.075mg 2.482mg 0%
Lysine 0.904mg 1.987mg 0%
Methionine 0.392mg 0.734mg 0%
Phenylalanine 0.668mg 1.323mg 0%
Valine 0.767mg 1.707mg 0%
Histidine 0.298mg 0.686mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +96.5%
Contains more WaterWater +64.2%
Contains more ProteinProtein +89%
Contains more FatsFats +165.8%
Contains more OtherOther +86.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Poly. FatPolyunsaturated fat +94%
Contains more Mono. FatMonounsaturated fat +129%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.