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  6. Olive vs. Port Salut

Olive vs. Port Salut — In-Depth Nutrition Comparison

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What are the differences between olive and port Salut?

  • Olive is higher in iron and copper, yet port Salut is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Port Salut's daily need coverage for saturated fat is 76% more.
  • Olive has 11 times more copper than port Salut. While olive has 0.251mg of copper, port Salut has only 0.022mg.
  • The amount of saturated fat in olive is lower.

We used Olives, ripe, canned (small-extra large) and Cheese, port de salut types in this article.

Infographic

Olive 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.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +667.4%
Contains more CopperCopper +1040.9%
Contains more ManganeseManganese +81.8%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +638.6%
Contains more PotassiumPotassium +1600%
Contains more ZincZinc +1081.8%
Contains more PhosphorusPhosphorus +11900%
Contains less SodiumSodium -27.3%
Contains more SeleniumSelenium +1511.1%

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.
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin AVitamin A +1475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +488.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +998.2%
Contains more WaterWater +76%
Contains more OtherOther +11.5%
Contains more ProteinProtein +2731%
Contains more FatsFats +164%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -91.5%
Contains more Poly. FatPolyunsaturated fat +25%
Contains more Mono. FatMonounsaturated fat +18.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Port Salut DV% diff.
Saturated fat 1.415g 16.691g 69%
Vitamin B12 0µg 1.5µg 63%
Calcium 88mg 650mg 56%
Phosphorus 3mg 360mg 51%
Protein 0.84g 23.78g 46%
Cholesterol 0mg 123mg 41%
Iron 3.3mg 0.43mg 36%
Vitamin A 20µg 315µg 33%
Fats 10.68g 28.2g 27%
Selenium 0.9µg 14.5µg 25%
Copper 0.251mg 0.022mg 25%
Zinc 0.22mg 2.6mg 22%
Vitamin B2 0mg 0.24mg 18%
Fiber 3.2g 0g 13%
Calories 115kcal 352kcal 12%
Sodium 735mg 534mg 9%
Vitamin E 1.65mg 0.24mg 9%
Magnesium 4mg 24mg 5%
Folate 0µg 18µg 5%
Potassium 8mg 136mg 4%
Monounsaturated fat 7.888g 9.338g 4%
Vitamin B5 0.015mg 0.21mg 4%
Vitamin B6 0.009mg 0.053mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Carbs 6.26g 0.57g 2%
Vitamin K 1.4µg 2.4µg 1%
Vitamin B1 0.003mg 0.014mg 1%
Polyunsaturated fat 0.911g 0.729g 1%
Vitamin C 0.9mg 0mg 1%
Choline 10.3mg 15.4mg 1%
Net carbs 3.06g 0.57g N/A
Sugar 0g 0.57g N/A
Manganese 0.02mg 0.011mg 0%
Vitamin B3 0.037mg 0.06mg 0%
Tryptophan 0.343mg 0%
Threonine 0.026mg 0.876mg 0%
Isoleucine 0.031mg 1.446mg 0%
Leucine 0.05mg 2.482mg 0%
Lysine 0.032mg 1.987mg 0%
Methionine 0.012mg 0.734mg 0%
Phenylalanine 0.029mg 1.323mg 0%
Valine 0.038mg 1.707mg 0%
Histidine 0.023mg 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
4%
Olive
32%
Port Salut
Minerals Daily Need Coverage Score
35%
Olive
62%
Port Salut

Comparison summary

Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 201mg)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 15.276g)
Which food is cheaper?
?
The foods are relatively equal in price ($3.5)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.