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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, Vitamin A RAE, Selenium, and Zinc.
  • 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% 24% 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% 66% 4.8% 15% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +587.5%
Contains more Vitamin AVitamin A +171%
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 Opinion
Calories 115kcal 352kcal Port Salut
Protein 0.84g 23.78g Port Salut
Fats 10.68g 28.2g Port Salut
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 0.57g Olive
Carbs 6.26g 0.57g Olive
Cholesterol 0mg 123mg Olive
Vitamin D 0IU 21IU Port Salut
Magnesium 4mg 24mg Port Salut
Calcium 88mg 650mg Port Salut
Potassium 8mg 136mg Port Salut
Iron 3.3mg 0.43mg Olive
Sugar 0g 0.57g Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.022mg Olive
Zinc 0.22mg 2.6mg Port Salut
Phosphorus 3mg 360mg Port Salut
Sodium 735mg 534mg Port Salut
Vitamin A 403IU 1092IU Port Salut
Vitamin A RAE 20µg 315µg Port Salut
Vitamin E 1.65mg 0.24mg Olive
Vitamin D 0µg 0.5µg Port Salut
Manganese 0.02mg 0.011mg Olive
Selenium 0.9µg 14.5µg Port Salut
Vitamin B1 0.003mg 0.014mg Port Salut
Vitamin B2 0mg 0.24mg Port Salut
Vitamin B3 0.037mg 0.06mg Port Salut
Vitamin B5 0.015mg 0.21mg Port Salut
Vitamin B6 0.009mg 0.053mg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 1.4µg 2.4µg Port Salut
Folate 0µg 18µg Port Salut
Choline 10.3mg 15.4mg Port Salut
Saturated Fat 1.415g 16.691g Olive
Monounsaturated Fat 7.888g 9.338g Port Salut
Polyunsaturated fat 0.911g 0.729g Olive
Tryptophan 0.343mg Port Salut
Threonine 0.026mg 0.876mg Port Salut
Isoleucine 0.031mg 1.446mg Port Salut
Leucine 0.05mg 2.482mg Port Salut
Lysine 0.032mg 1.987mg Port Salut
Methionine 0.012mg 0.734mg Port Salut
Phenylalanine 0.029mg 1.323mg Port Salut
Valine 0.038mg 1.707mg Port Salut
Histidine 0.023mg 0.686mg Port Salut

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
6%
Olive
30%
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.