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Ham vs Port Salut - In-Depth Nutrition Comparison

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How are Ham and Port Salut different?

  • Ham is richer in Vitamin B1, Vitamin B6, and Vitamin B3, while Port Salut is higher in Calcium, Vitamin B12, Vitamin A RAE, and Phosphorus.
  • Port Salut covers your daily need of Saturated Fat 74% more than Ham.
  • Ham contains 67 times more Vitamin B3 than Port Salut. Ham contains 4.023mg of Vitamin B3, while Port Salut contains 0.06mg.
  • Port Salut is lower in Sodium.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, port de salut types were used in this article.

Infographic

Ham vs Port Salut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
4
:
Contains more Iron +244.2%
Contains more Potassium +111%
Contains more Zinc +10.8%
Contains more Copper +259.1%
Contains more Calcium +8025%
Contains more Magnesium +71.4%
Contains more Phosphorus +83.7%
Contains less Sodium -55.6%
Equal in Zinc - 2.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 195% 17% 18% 155% 12% 70% 71% 8%
Contains more Iron +244.2%
Contains more Potassium +111%
Contains more Zinc +10.8%
Contains more Copper +259.1%
Contains more Calcium +8025%
Contains more Magnesium +71.4%
Contains more Phosphorus +83.7%
Contains less Sodium -55.6%
Equal in Zinc - 2.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
6
:
Contains more Vitamin D +60%
Contains more Vitamin B1 +5285.7%
Contains more Vitamin B3 +6605%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +654.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +18.8%
Contains more Folate +500%
Contains more Vitamin B12 +130.8%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
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%
Contains more Vitamin D +60%
Contains more Vitamin B1 +5285.7%
Contains more Vitamin B3 +6605%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +654.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +18.8%
Contains more Folate +500%
Contains more Vitamin B12 +130.8%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.24

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Port Salut
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Port Salut Opinion
Net carbs 1.5g 0.57g Ham
Protein 20.93g 23.78g Port Salut
Fats 5.53g 28.2g Port Salut
Carbs 1.5g 0.57g Ham
Calories 145kcal 352kcal Port Salut
Starch g g
Fructose g g
Sugar 0g 0.57g Ham
Fiber 0g 0g
Calcium 8mg 650mg Port Salut
Iron 1.48mg 0.43mg Ham
Magnesium 14mg 24mg Port Salut
Phosphorus 196mg 360mg Port Salut
Potassium 287mg 136mg Ham
Sodium 1203mg 534mg Port Salut
Zinc 2.88mg 2.6mg Ham
Copper 0.079mg 0.022mg Ham
Vitamin A 0IU 1092IU Port Salut
Vitamin E 0.25mg 0.24mg Ham
Vitamin D 32IU 21IU Ham
Vitamin D 0.8µg 0.5µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.014mg Ham
Vitamin B2 0.202mg 0.24mg Port Salut
Vitamin B3 4.023mg 0.06mg Ham
Vitamin B5 0.403mg 0.21mg Ham
Vitamin B6 0.4mg 0.053mg Ham
Folate 3µg 18µg Port Salut
Vitamin B12 0.65µg 1.5µg Port Salut
Vitamin K 0µg 2.4µg Port Salut
Tryptophan 0.251mg 0.343mg Port Salut
Threonine 0.931mg 0.876mg Ham
Isoleucine 0.918mg 1.446mg Port Salut
Leucine 1.661mg 2.482mg Port Salut
Lysine 1.775mg 1.987mg Port Salut
Methionine 0.553mg 0.734mg Port Salut
Phenylalanine 0.904mg 1.323mg Port Salut
Valine 0.908mg 1.707mg Port Salut
Histidine 0.75mg 0.686mg Ham
Cholesterol 53mg 123mg Ham
Trans Fat g g
Saturated Fat 1.81g 16.691g Ham
Monounsaturated Fat 2.62g 9.338g Port Salut
Polyunsaturated fat 0.54g 0.729g Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Port Salut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
31
Port Salut
Mineral Summary Score
55
Ham
68
Port Salut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
143%
Port Salut
Carbohydrates
2%
Ham
1%
Port Salut
Fats
26%
Ham
130%
Port Salut

Comparison summary

Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 669mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.57g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 14.881g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $3)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.