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  6. Pork leg vs. Luncheon meat

Pork leg vs. Luncheon meat — In-Depth Nutrition Comparison

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Important differences between Pork leg and Luncheon meat

  • Pork leg has more Vitamin B1, Vitamin B6, and Monounsaturated Fat, however, Luncheon meat has more Selenium, and Vitamin B12.
  • Pork leg's daily need coverage for Vitamin B1 is 51% more.
  • Pork leg has 2 times more Saturated Fat than Luncheon meat. Pork leg has 6.54g of Saturated Fat, while Luncheon meat has 3.944g.

The food varieties used in the comparison are Pork, fresh, leg (ham), whole, separable lean and fat, raw and USDA Commodity, luncheon meat, canned.

Infographic

Pork leg vs Luncheon meat 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.
Pork leg
Pork leg
5
:
4
Luncheon meat
Luncheon meat
Contains more Magnesium +11.1%
Contains more Phosphorus +17.1%
Contains less Sodium -94.3%
Contains more Copper +116.7%
Contains more Iron +14.1%
Contains more Zinc +11.4%
Contains more Manganese +60.9%
Contains more Selenium +30.3%
Equal in Calcium - 5
Equal in Magnesium - 18
Equal in Potassium - 300
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Contains more Magnesium +11.1%
Contains more Phosphorus +17.1%
Contains less Sodium -94.3%
Contains more Copper +116.7%
Contains more Iron +14.1%
Contains more Zinc +11.4%
Contains more Manganese +60.9%
Contains more Selenium +30.3%
Equal in Calcium - 5
Equal in Magnesium - 18
Equal in Potassium - 300

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.
Pork leg
Pork leg
7
:
5
Luncheon meat
Luncheon meat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B5 +11.7%
Contains more Vitamin B6 +47.4%
Contains more Folate +∞%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B12 +46%
Equal in Vitamin B2 - 0.213
Pork leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B5 +11.7%
Contains more Vitamin B6 +47.4%
Contains more Folate +∞%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B12 +46%
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork leg
Pork leg
1
:
4
Luncheon meat
Luncheon meat
Contains more Fats +47.8%
Contains more Carbs +∞%
Contains more Other +129.3%
Equal in Protein - 17.5
Equal in Water - 65.87
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
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
Contains more Fats +47.8%
Contains more Carbs +∞%
Contains more Other +129.3%
Equal in Protein - 17.5
Equal in Water - 65.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork leg
Pork leg
2
:
1
Luncheon meat
Luncheon meat
Contains more Monounsaturated Fat +47.4%
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -39.7%
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains more Monounsaturated Fat +47.4%
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -39.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork leg Luncheon meat Opinion
Net carbs 0g 1.04g Luncheon meat
Protein 17.43g 17.5g Luncheon meat
Fats 18.87g 12.77g Pork leg
Carbs 0g 1.04g Luncheon meat
Calories 245kcal 189kcal Pork leg
Calcium 5mg 5mg
Iron 0.85mg 0.97mg Luncheon meat
Magnesium 20mg 18mg Pork leg
Phosphorus 199mg 170mg Pork leg
Potassium 315mg 300mg Pork leg
Sodium 47mg 820mg Pork leg
Zinc 1.93mg 2.15mg Luncheon meat
Copper 0.065mg 0.03mg Pork leg
Manganese 0.023mg 0.037mg Luncheon meat
Selenium 29.4µg 38.3µg Luncheon meat
Vitamin A 7IU 0IU Pork leg
Vitamin E 0.16mg Luncheon meat
Vitamin D 20IU Pork leg
Vitamin D 0.5µg Pork leg
Vitamin C 0.7mg 0mg Pork leg
Vitamin B1 0.736mg 0.128mg Pork leg
Vitamin B2 0.2mg 0.213mg Luncheon meat
Vitamin B3 4.574mg 5.225mg Luncheon meat
Vitamin B5 0.685mg 0.613mg Pork leg
Vitamin B6 0.401mg 0.272mg Pork leg
Folate 7µg 0µg Pork leg
Vitamin B12 0.63µg 0.92µg Luncheon meat
Tryptophan 0.208mg Pork leg
Threonine 0.776mg Pork leg
Isoleucine 0.787mg Pork leg
Leucine 1.376mg Pork leg
Lysine 1.55mg Pork leg
Methionine 0.444mg Pork leg
Phenylalanine 0.689mg Pork leg
Valine 0.931mg Pork leg
Histidine 0.659mg Pork leg
Cholesterol 73mg 78mg Pork leg
Saturated Fat 6.54g 3.944g Luncheon meat
Monounsaturated Fat 8.38g 5.685g Pork leg
Polyunsaturated fat 2.01g 1.565g Pork leg
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg Luncheon meat
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
46%
Pork leg
33%
Luncheon meat
Minerals Daily Need Coverage Score
40%
Pork leg
54%
Luncheon meat

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 773mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 2.596g)
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 ($)
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.
Which food is richer in vitamins?
?
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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.