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  6. Luncheon meat vs. Roast beef

Luncheon meat vs. Roast beef — In-Depth Nutrition Comparison

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What are the differences between Luncheon meat and Roast beef?

  • Luncheon meat is higher in Selenium, and Vitamin B1, yet Roast beef is higher in Vitamin B12, Vitamin B6, Iron, Phosphorus, Potassium, and Zinc.
  • Roast beef's daily need coverage for Vitamin B12 is 47% more.
  • Luncheon meat has 3 times more Saturated Fat than Roast beef. While Luncheon meat has 3.944g of Saturated Fat, Roast beef has only 1.318g.

We used USDA Commodity, luncheon meat, canned and Roast beef, deli style, prepackaged, sliced types in this article.

Infographic

Luncheon meat vs Roast beef 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
3
:
6
Roast beef
Roast beef
Contains more Manganese +146.7%
Contains more Selenium +160.5%
Contains more Iron +111.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +42.4%
Contains more Potassium +115.7%
Contains more Zinc +48.8%
Contains more Copper +186.7%
Equal in Calcium - 5
Equal in Sodium - 853
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Contains more Manganese +146.7%
Contains more Selenium +160.5%
Contains more Iron +111.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +42.4%
Contains more Potassium +115.7%
Contains more Zinc +48.8%
Contains more Copper +186.7%
Equal in Calcium - 5
Equal in Sodium - 853

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
:
8
Roast beef
Roast beef
Contains more Vitamin B1 +197.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +206.3%
Contains more Vitamin B6 +69.1%
Contains more Folate +∞%
Contains more Vitamin B12 +121.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B3 - 5.581
Equal in Vitamin B5 - 0.566
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%
Roast beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 4%
Contains more Vitamin B1 +197.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +206.3%
Contains more Vitamin B6 +69.1%
Contains more Folate +∞%
Contains more Vitamin B12 +121.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B3 - 5.581
Equal in Vitamin B5 - 0.566

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
3
Roast beef
Roast beef
Contains more Fats +246.1%
Contains more Carbs +62.5%
Contains more Water +11.9%
Contains more Other +18.1%
Equal in Protein - 18.62
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
Roast beef
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more Fats +246.1%
Contains more Carbs +62.5%
Contains more Water +11.9%
Contains more Other +18.1%
Equal in Protein - 18.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Roast beef
Roast beef
Contains more Monounsaturated Fat +273.8%
Contains more Polyunsaturated fat +479.6%
Contains less Saturated Fat -66.6%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Roast beef
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
Contains more Monounsaturated Fat +273.8%
Contains more Polyunsaturated fat +479.6%
Contains less Saturated Fat -66.6%

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Roast beef Opinion
Net carbs 1.04g 0.64g Luncheon meat
Protein 17.5g 18.62g Roast beef
Fats 12.77g 3.69g Luncheon meat
Carbs 1.04g 0.64g Luncheon meat
Calories 189kcal 115kcal Luncheon meat
Sugar 0g 0.29g Luncheon meat
Calcium 5mg 5mg
Iron 0.97mg 2.05mg Roast beef
Magnesium 18mg 20mg Roast beef
Phosphorus 170mg 242mg Roast beef
Potassium 300mg 647mg Roast beef
Sodium 820mg 853mg Luncheon meat
Zinc 2.15mg 3.2mg Roast beef
Copper 0.03mg 0.086mg Roast beef
Manganese 0.037mg 0.015mg Luncheon meat
Selenium 38.3µg 14.7µg Luncheon meat
Vitamin A 0IU 11IU Roast beef
Vitamin A RAE 0µg 3µg Roast beef
Vitamin E 0.16mg 0.49mg Roast beef
Vitamin D 1IU Roast beef
Vitamin B1 0.128mg 0.043mg Luncheon meat
Vitamin B2 0.213mg 0.213mg
Vitamin B3 5.225mg 5.581mg Roast beef
Vitamin B5 0.613mg 0.566mg Luncheon meat
Vitamin B6 0.272mg 0.46mg Roast beef
Folate 0µg 5µg Roast beef
Vitamin B12 0.92µg 2.04µg Roast beef
Vitamin K 0µg 1.6µg Roast beef
Cholesterol 78mg 51mg Roast beef
Trans Fat 0.148g Luncheon meat
Saturated Fat 3.944g 1.318g Roast beef
Omega-3 - DHA 0g 0.001g Roast beef
Omega-3 - EPA 0g 0.007g Roast beef
Omega-3 - DPA 0g 0.012g Roast beef
Monounsaturated Fat 5.685g 1.521g Luncheon meat
Polyunsaturated fat 1.565g 0.27g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g 0.002g Luncheon meat
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Roast beef
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
48%
Roast beef
Minerals Daily Need Coverage Score
54%
Luncheon meat
56%
Roast beef

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 2.626g)
Which food is richer in minerals?
Roast beef
Roast beef is relatively richer in minerals
Which food is richer in vitamins?
Roast beef
Roast beef is relatively richer in vitamins
Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.