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  6. Luncheon meat vs. Pork

Luncheon meat vs. Pork — In-Depth Nutrition Comparison

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What are the main differences between Luncheon meat and Pork?

  • Luncheon meat is richer in Vitamin B12, yet Pork is richer in Vitamin B1, Vitamin B6, Selenium, Phosphorus, Vitamin B2, and Choline.
  • Pork's daily need coverage for Vitamin B1 is 62% higher.
  • Luncheon meat has 13 times more Sodium than Pork. Luncheon meat has 820mg of Sodium, while Pork has 62mg.

We used USDA Commodity, luncheon meat, canned and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types in this comparison.

Infographic

Luncheon meat vs Pork 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
2
:
8
Pork
Pork
Contains more Iron +11.5%
Contains more Manganese +311.1%
Contains more Calcium +280%
Contains more Magnesium +55.6%
Contains more Phosphorus +44.7%
Contains more Potassium +41%
Contains less Sodium -92.4%
Contains more Zinc +11.2%
Contains more Copper +143.3%
Contains more Selenium +18.3%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Iron +11.5%
Contains more Manganese +311.1%
Contains more Calcium +280%
Contains more Magnesium +55.6%
Contains more Phosphorus +44.7%
Contains more Potassium +41%
Contains less Sodium -92.4%
Contains more Zinc +11.2%
Contains more Copper +143.3%
Contains more Selenium +18.3%

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
2
:
9
Pork
Pork
Contains more Vitamin B12 +31.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +81.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +585.2%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B5 +13.9%
Contains more Vitamin B6 +70.6%
Contains more Folate +∞%
Equal in Vitamin B3 - 5.037
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%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin B12 +31.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +81.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +585.2%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B5 +13.9%
Contains more Vitamin B6 +70.6%
Contains more Folate +∞%
Equal in Vitamin B3 - 5.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
3
:
2
Pork
Pork
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Other +216.9%
Contains more Protein +56.1%
Equal in Fats - 13.92
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
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Other +216.9%
Contains more Protein +56.1%
Equal in Fats - 13.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Pork
Pork
Contains less Saturated Fat -24.6%
Contains more Polyunsaturated fat +30.4%
Equal in Monounsaturated Fat - 6.19
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -24.6%
Contains more Polyunsaturated fat +30.4%
Equal in Monounsaturated Fat - 6.19

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 Pork
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Luncheon meat Pork Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 27.32g Pork
Fats 12.77g 13.92g Pork
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 242kcal Pork
Calcium 5mg 19mg Pork
Iron 0.97mg 0.87mg Luncheon meat
Magnesium 18mg 28mg Pork
Phosphorus 170mg 246mg Pork
Potassium 300mg 423mg Pork
Sodium 820mg 62mg Pork
Zinc 2.15mg 2.39mg Pork
Copper 0.03mg 0.073mg Pork
Manganese 0.037mg 0.009mg Luncheon meat
Selenium 38.3µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.16mg 0.29mg Pork
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.128mg 0.877mg Pork
Vitamin B2 0.213mg 0.321mg Pork
Vitamin B3 5.225mg 5.037mg Luncheon meat
Vitamin B5 0.613mg 0.698mg Pork
Vitamin B6 0.272mg 0.464mg Pork
Folate 0µg 5µg Pork
Vitamin B12 0.92µg 0.7µg Luncheon meat
Tryptophan 0.338mg Pork
Threonine 1.234mg Pork
Isoleucine 1.26mg Pork
Leucine 2.177mg Pork
Lysine 2.446mg Pork
Methionine 0.712mg Pork
Phenylalanine 1.086mg Pork
Valine 1.473mg Pork
Histidine 1.067mg Pork
Cholesterol 78mg 80mg Luncheon meat
Saturated Fat 3.944g 5.23g Luncheon meat
Monounsaturated Fat 5.685g 6.19g Pork
Polyunsaturated fat 1.565g 1.2g 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 Pork
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
56%
Pork
Minerals Daily Need Coverage Score
54%
Luncheon meat
55%
Pork

Comparison summary

Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 758mg)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 1.286g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat
Luncheon meat is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.