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

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What are the differences between Chicken breast and Luncheon meat?

  • Chicken breast is higher in Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, yet Luncheon meat is higher in Vitamin B12, Selenium, Zinc, and Vitamin B2.
  • Chicken breast's daily need coverage for Vitamin B3 is 60% more.
  • Chicken breast has 2 times more Vitamin B6 than Luncheon meat. While Chicken breast has 0.64mg of Vitamin B6, Luncheon meat has only 0.272mg.
  • The amount of Saturated Fat in Chicken breast is lower.

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

Infographic

Chicken breast 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.
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%
Contains more Zinc +99.1%
Contains more Manganese +76.2%
Contains more Selenium +46.2%
Equal in Potassium - 300
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
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%
Contains more Zinc +99.1%
Contains more Manganese +76.2%
Contains more Selenium +46.2%
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.
:
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 Choline +50.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B12 +148.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 53% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 35% 0%
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 Choline +50.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B12 +148.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +91.1%
Contains more Fats +171.1%
Contains more Carbs +103.9%
Contains more Other +149.6%
Equal in Water - 65.87
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
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 +91.1%
Contains more Fats +171.1%
Contains more Carbs +103.9%
Contains more Other +149.6%
Equal in Water - 65.87

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken breast Luncheon meat
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 Chicken breast Luncheon meat Opinion
Net carbs 0.51g 1.04g Luncheon meat
Protein 33.44g 17.5g Chicken breast
Fats 4.71g 12.77g Luncheon meat
Carbs 0.51g 1.04g Luncheon meat
Calories 187kcal 189kcal Luncheon meat
Calcium 16mg 5mg Chicken breast
Iron 1.14mg 0.97mg Chicken breast
Magnesium 31mg 18mg Chicken breast
Phosphorus 246mg 170mg Chicken breast
Potassium 276mg 300mg Luncheon meat
Sodium 79mg 820mg Chicken breast
Zinc 1.08mg 2.15mg Luncheon meat
Copper 0.054mg 0.03mg Chicken breast
Manganese 0.021mg 0.037mg Luncheon meat
Selenium 26.2µg 38.3µg Luncheon meat
Vitamin A 23IU 0IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg 0.16mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.079mg 0.128mg Luncheon meat
Vitamin B2 0.125mg 0.213mg Luncheon meat
Vitamin B3 14.782mg 5.225mg Chicken breast
Vitamin B5 1.04mg 0.613mg Chicken breast
Vitamin B6 0.64mg 0.272mg Chicken breast
Folate 4µg 0µg Chicken breast
Vitamin B12 0.37µg 0.92µg Luncheon meat
Choline 95.9mg 63.9mg Chicken breast
Vitamin K 2.4µg 0µg 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 91mg 78mg Luncheon meat
Saturated Fat 1.29g 3.944g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 5.685g Luncheon meat
Polyunsaturated fat 1.07g 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
Chicken breast 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
50%
Chicken breast
33%
Luncheon meat
Minerals Daily Need Coverage Score
40%
Chicken breast
54%
Luncheon meat

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.