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  6. Yam vs. Port Salut

Yam vs. Port Salut — In-Depth Nutrition Comparison

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A recap on differences between yam and port Salut

  • Yam has more potassium; however, port Salut is higher in calcium, vitamin B12, phosphorus, selenium, zinc, and vitamin A.
  • Port Salut covers your daily saturated fat needs 83% more than yam.
  • Port Salut contains 6 times less potassium than yam. Yam contains 816mg of potassium, while port Salut contains 136mg.
  • Yam has less sodium.
  • The glycemic index of yam is higher.

Food varieties used in this article are Yam, raw and Cheese, port de salut.

Infographic

Yam 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.
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 +500%
Contains more IronIron +25.6%
Contains more CopperCopper +709.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +3509.1%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +3723.5%
Contains more ZincZinc +983.3%
Contains more PhosphorusPhosphorus +554.5%
Contains more SeleniumSelenium +1971.4%

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.
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 +45.8%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +820%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B6Vitamin B6 +452.8%
Contains more FolateFolate +27.8%
Contains more Vitamin AVitamin A +4400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.4µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Yam Port Salut DV% diff.
Saturated fat 0.037g 16.691g 76%
Calcium 17mg 650mg 63%
Vitamin B12 0µg 1.5µg 63%
Protein 1.53g 23.78g 45%
Phosphorus 55mg 360mg 44%
Fats 0.17g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 7µg 315µg 34%
Selenium 0.7µg 14.5µg 25%
Monounsaturated fat 0.006g 9.338g 23%
Sodium 9mg 534mg 23%
Zinc 0.24mg 2.6mg 21%
Potassium 816mg 136mg 20%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.053mg 18%
Manganese 0.397mg 0.011mg 17%
Copper 0.178mg 0.022mg 17%
Vitamin B2 0.032mg 0.24mg 16%
Fiber 4.1g 0g 16%
Calories 118kcal 352kcal 12%
Carbs 27.88g 0.57g 9%
Vitamin B1 0.112mg 0.014mg 8%
Polyunsaturated fat 0.076g 0.729g 4%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.552mg 0.06mg 3%
Vitamin B5 0.314mg 0.21mg 2%
Vitamin E 0.35mg 0.24mg 1%
Magnesium 21mg 24mg 1%
Iron 0.54mg 0.43mg 1%
Folate 23µg 18µg 1%
Net carbs 23.78g 0.57g N/A
Sugar 0.5g 0.57g N/A
Vitamin K 2.3µg 2.4µg 0%
Choline 16.5mg 15.4mg 0%
Tryptophan 0.012mg 0.343mg 0%
Threonine 0.054mg 0.876mg 0%
Isoleucine 0.052mg 1.446mg 0%
Leucine 0.096mg 2.482mg 0%
Lysine 0.059mg 1.987mg 0%
Methionine 0.021mg 0.734mg 0%
Phenylalanine 0.071mg 1.323mg 0%
Valine 0.062mg 1.707mg 0%
Histidine 0.034mg 0.686mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +4791.2%
Contains more WaterWater +53.1%
Contains more ProteinProtein +1454.2%
Contains more FatsFats +16488.2%
Contains more OtherOther +143.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -99.8%
Contains more Mono. FatMonounsaturated fat +155533.3%
Contains more Poly. FatPolyunsaturated fat +859.2%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.