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  6. Luncheon meat vs. Chicken breast

Luncheon meat vs. Chicken breast — In-Depth Nutrition Comparison

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What are the differences between Luncheon meat and Chicken breast?

  • Luncheon meat is higher in Vitamin B12, Selenium, Zinc, and Vitamin B2, yet Chicken breast is higher in Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
  • Chicken breast's daily need coverage for Vitamin B3 is 60% more.
  • Luncheon meat has 10 times more Sodium than Chicken breast. While Luncheon meat has 820mg of Sodium, Chicken breast has only 79mg.

We used USDA Commodity, luncheon meat, canned and Chicken, broilers or fryers, breast, meat only, cooked, fried types in this article.

Infographic

Luncheon meat vs Chicken breast 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.
Luncheon meat
Luncheon meat
4
:
6
Chicken breast
Chicken breast
Contains more Zinc +99.1%
Contains more Manganese +76.2%
Contains more Selenium +46.2%
Contains more Calcium +220%
Contains more Iron +17.5%
Contains more Magnesium +72.2%
Contains more Phosphorus +44.7%
Contains less Sodium -90.4%
Contains more Copper +80%
Equal in Potassium - 276
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Zinc +99.1%
Contains more Manganese +76.2%
Contains more Selenium +46.2%
Contains more Calcium +220%
Contains more Iron +17.5%
Contains more Magnesium +72.2%
Contains more Phosphorus +44.7%
Contains less Sodium -90.4%
Contains more Copper +80%
Equal in Potassium - 276

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.
Luncheon meat
Luncheon meat
3
:
8
Chicken breast
Chicken breast
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B12 +148.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +162.5%
Contains more Vitamin B3 +182.9%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +135.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Luncheon meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 0%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B12 +148.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +162.5%
Contains more Vitamin B3 +182.9%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +135.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
4
:
1
Chicken breast
Chicken breast
Contains more Fats +171.1%
Contains more Carbs +103.9%
Contains more Other +149.6%
Contains more Protein +91.1%
Equal in Water - 60.21
Luncheon meat
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more Fats +171.1%
Contains more Carbs +103.9%
Contains more Other +149.6%
Contains more Protein +91.1%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +230.5%
Contains more Polyunsaturated fat +46.3%
Contains less Saturated Fat -67.3%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +230.5%
Contains more Polyunsaturated fat +46.3%
Contains less Saturated Fat -67.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Luncheon meat Chicken breast
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Luncheon meat Chicken breast Opinion
Net carbs 1.04g 0.51g Luncheon meat
Protein 17.5g 33.44g Chicken breast
Fats 12.77g 4.71g Luncheon meat
Carbs 1.04g 0.51g Luncheon meat
Calories 189kcal 187kcal Luncheon meat
Calcium 5mg 16mg Chicken breast
Iron 0.97mg 1.14mg Chicken breast
Magnesium 18mg 31mg Chicken breast
Phosphorus 170mg 246mg Chicken breast
Potassium 300mg 276mg Luncheon meat
Sodium 820mg 79mg Chicken breast
Zinc 2.15mg 1.08mg Luncheon meat
Copper 0.03mg 0.054mg Chicken breast
Manganese 0.037mg 0.021mg Luncheon meat
Selenium 38.3µg 26.2µg Luncheon meat
Vitamin A 0IU 23IU Chicken breast
Vitamin A RAE 0µg 7µg Chicken breast
Vitamin E 0.16mg 0.42mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.128mg 0.079mg Luncheon meat
Vitamin B2 0.213mg 0.125mg Luncheon meat
Vitamin B3 5.225mg 14.782mg Chicken breast
Vitamin B5 0.613mg 1.04mg Chicken breast
Vitamin B6 0.272mg 0.64mg Chicken breast
Folate 0µg 4µg Chicken breast
Vitamin B12 0.92µg 0.37µg Luncheon meat
Vitamin K 0µg 2.4µg Chicken breast
Tryptophan 0.39mg Chicken breast
Threonine 1.412mg Chicken breast
Isoleucine 1.765mg Chicken breast
Leucine 2.509mg Chicken breast
Lysine 2.836mg Chicken breast
Methionine 0.925mg Chicken breast
Phenylalanine 1.328mg Chicken breast
Valine 1.659mg Chicken breast
Histidine 1.037mg Chicken breast
Cholesterol 78mg 91mg Luncheon meat
Saturated Fat 3.944g 1.29g Chicken breast
Omega-3 - DHA 0g 0.03g Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DPA 0g 0.02g Chicken breast
Monounsaturated Fat 5.685g 1.72g Luncheon meat
Polyunsaturated fat 1.565g 1.07g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Chicken breast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Luncheon meat
50%
Chicken breast
Minerals Daily Need Coverage Score
54%
Luncheon meat
40%
Chicken breast

Comparison summary

Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 13mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 741mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 2.654g)
Which food is richer in vitamins?
Chicken breast
Chicken breast is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.