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  6. Egg white vs. Port Salut

Egg white vs. Port Salut — In-Depth Nutrition Comparison

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How are Egg white and Port Salut different?

  • Egg white is richer in Vitamin B2, and Selenium, while Port Salut is higher in Calcium, Vitamin B12, Phosphorus, Vitamin A, and Zinc.
  • Port Salut covers your daily need of Saturated Fat 83% more than Egg white.
  • Egg white contains 2 times more Vitamin B2 than Port Salut. Egg white contains 0.439mg of Vitamin B2, while Port Salut contains 0.24mg.
  • Egg white is lower in Sodium.

Egg, white, raw, fresh and Cheese, port de salut types were used in this article.

Infographic

Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 PotassiumPotassium +19.9%
Contains less SodiumSodium -68.9%
Contains more SeleniumSelenium +37.9%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +9185.7%
Contains more IronIron +437.5%
Contains more ZincZinc +8566.7%
Contains more PhosphorusPhosphorus +2300%
~equal in Copper ~0.022mg
~equal in Manganese ~0.011mg

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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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% 66% 4.8% 15% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin B2Vitamin B2 +82.9%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +960%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +1300%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +28.1%
Contains more WaterWater +92.7%
Contains more ProteinProtein +118.2%
Contains more FatsFats +16488.2%
Contains more OtherOther +217.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Port Salut Opinion
Calories 52kcal 352kcal Port Salut
Protein 10.9g 23.78g Port Salut
Fats 0.17g 28.2g Port Salut
Net carbs 0.73g 0.57g Egg white
Carbs 0.73g 0.57g Egg white
Cholesterol 0mg 123mg Egg white
Vitamin D 0IU 21IU Port Salut
Magnesium 11mg 24mg Port Salut
Calcium 7mg 650mg Port Salut
Potassium 163mg 136mg Egg white
Iron 0.08mg 0.43mg Port Salut
Sugar 0.71g 0.57g Port Salut
Copper 0.023mg 0.022mg Egg white
Zinc 0.03mg 2.6mg Port Salut
Phosphorus 15mg 360mg Port Salut
Sodium 166mg 534mg Egg white
Vitamin A 0IU 1092IU Port Salut
Vitamin A 0µg 315µg Port Salut
Vitamin E 0mg 0.24mg Port Salut
Vitamin D 0µg 0.5µg Port Salut
Manganese 0.011mg 0.011mg
Selenium 20µg 14.5µg Egg white
Vitamin B1 0.004mg 0.014mg Port Salut
Vitamin B2 0.439mg 0.24mg Egg white
Vitamin B3 0.105mg 0.06mg Egg white
Vitamin B5 0.19mg 0.21mg Port Salut
Vitamin B6 0.005mg 0.053mg Port Salut
Vitamin B12 0.09µg 1.5µg Port Salut
Vitamin K 0µg 2.4µg Port Salut
Folate 4µg 18µg Port Salut
Choline 1.1mg 15.4mg Port Salut
Saturated Fat 0g 16.691g Egg white
Monounsaturated Fat 0g 9.338g Port Salut
Polyunsaturated fat 0g 0.729g Port Salut
Tryptophan 0.125mg 0.343mg Port Salut
Threonine 0.449mg 0.876mg Port Salut
Isoleucine 0.661mg 1.446mg Port Salut
Leucine 1.016mg 2.482mg Port Salut
Lysine 0.806mg 1.987mg Port Salut
Methionine 0.399mg 0.734mg Port Salut
Phenylalanine 0.686mg 1.323mg Port Salut
Valine 0.809mg 1.707mg Port Salut
Histidine 0.29mg 0.686mg Port Salut
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Port Salut
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
10%
Egg white
30%
Port Salut
Minerals Daily Need Coverage Score
17%
Egg white
62%
Port Salut

Comparison summary

Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 0.14g)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 123mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 16.691g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2.5)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.