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  6. Pork vs. Luncheon meat

Pork vs. Luncheon meat — In-Depth Nutrition Comparison

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What are the main differences between Pork and Luncheon meat?

  • Pork is richer in Vitamin B1, Vitamin B6, Selenium, Phosphorus, Vitamin B2, and Choline, yet Luncheon meat is richer in Vitamin B12.
  • Pork's daily need coverage for Vitamin B1 is 62% higher.
  • Pork has 2 times more Vitamin B6 than Luncheon meat. Pork has 0.464mg of Vitamin B6, while Luncheon meat has 0.272mg.
  • Luncheon meat contains less Saturated Fat.

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

Infographic

Pork 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
Pork
8
:
2
Luncheon meat
Luncheon meat
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%
Contains more Iron +11.5%
Contains more Manganese +311.1%
Equal in Zinc - 2.15
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
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%
Contains more Iron +11.5%
Contains more Manganese +311.1%
Equal in Zinc - 2.15

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
Pork
9
:
2
Luncheon meat
Luncheon meat
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 +∞%
Contains more Vitamin B12 +31.4%
Equal in Vitamin B3 - 5.225
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%
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 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 +∞%
Contains more Vitamin B12 +31.4%
Equal in Vitamin B3 - 5.225

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
:
3
Luncheon meat
Luncheon meat
Contains more Protein +56.1%
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Other +216.9%
Equal in Fats - 12.77
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 Protein +56.1%
Contains more Carbs +∞%
Contains more Water +13.8%
Contains more Other +216.9%
Equal in Fats - 12.77

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Luncheon meat
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 Pork Luncheon meat Opinion
Net carbs 0g 1.04g Luncheon meat
Protein 27.32g 17.5g Pork
Fats 13.92g 12.77g Pork
Carbs 0g 1.04g Luncheon meat
Calories 242kcal 189kcal Pork
Calcium 19mg 5mg Pork
Iron 0.87mg 0.97mg Luncheon meat
Magnesium 28mg 18mg Pork
Phosphorus 246mg 170mg Pork
Potassium 423mg 300mg Pork
Sodium 62mg 820mg Pork
Zinc 2.39mg 2.15mg Pork
Copper 0.073mg 0.03mg Pork
Manganese 0.009mg 0.037mg Luncheon meat
Selenium 45.3µg 38.3µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 0.16mg Pork
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.128mg Pork
Vitamin B2 0.321mg 0.213mg Pork
Vitamin B3 5.037mg 5.225mg Luncheon meat
Vitamin B5 0.698mg 0.613mg Pork
Vitamin B6 0.464mg 0.272mg Pork
Folate 5µg 0µg Pork
Vitamin B12 0.7µg 0.92µg 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 80mg 78mg Luncheon meat
Saturated Fat 5.23g 3.944g Luncheon meat
Monounsaturated Fat 6.19g 5.685g Pork
Polyunsaturated fat 1.2g 1.565g 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
Pork 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
56%
Pork
33%
Luncheon meat
Minerals Daily Need Coverage Score
55%
Pork
54%
Luncheon meat

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.