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Headcheese vs. Luncheon meat — In-Depth Nutrition Comparison

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How are Headcheese and Luncheon meat different?

  • Headcheese is richer in Copper, Choline, and Iron, while Luncheon meat is higher in Selenium, Vitamin B3, Phosphorus, Zinc, Vitamin B1, Potassium, and Vitamin B2.
  • Luncheon meat covers your daily need of Selenium 69% more than Headcheese.
  • Headcheese contains 4 times more Copper than Luncheon meat. Headcheese contains 0.122mg of Copper, while Luncheon meat contains 0.03mg.

Headcheese, pork and USDA Commodity, luncheon meat, canned types were used in this article.

Infographic

Headcheese vs Luncheon meat infographic
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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 +54.6%
Contains more Copper +306.7%
Contains more Magnesium +100%
Contains more Phosphorus +203.6%
Contains more Potassium +867.7%
Contains less Sodium -12.9%
Contains more Zinc +121.6%
Contains more Selenium +38200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 57% 7% 24% 3% 123% 27% 41% 0% 1%
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 +54.6%
Contains more Copper +306.7%
Contains more Magnesium +100%
Contains more Phosphorus +203.6%
Contains more Potassium +867.7%
Contains less Sodium -12.9%
Contains more Zinc +121.6%
Contains more Selenium +38200%

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 E +56.3%
Contains more Folate +∞%
Contains more Vitamin B12 +14.1%
Contains more Choline +62.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +456.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1087.5%
Contains more Vitamin B6 +43.2%
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% 5% 27% 0% 6% 27% 9% 0% 44% 2% 132% 57% 9%
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 E +56.3%
Contains more Folate +∞%
Contains more Vitamin B12 +14.1%
Contains more Choline +62.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +456.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1087.5%
Contains more Vitamin B6 +43.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12.1%
Contains more Protein +26.5%
Contains more Fats +17.2%
Contains more Carbs +∞%
Contains more Other +97.2%
14% 11% 74%
Protein: 13.83 g
Fats: 10.9 g
Carbs: 0 g
Water: 73.84 g
Other: 1.43 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 Water +12.1%
Contains more Protein +26.5%
Contains more Fats +17.2%
Contains more Carbs +∞%
Contains more Other +97.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -13.7%
Contains more Polyunsaturated fat +38%
Equal in Monounsaturated Fat - 5.685
34% 55% 11%
Saturated Fat: 3.402 g
Monounsaturated Fat: 5.601 g
Polyunsaturated fat: 1.134 g
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains less Saturated Fat -13.7%
Contains more Polyunsaturated fat +38%
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.
Headcheese Luncheon meat
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Headcheese Luncheon meat Opinion
Net carbs 0g 1.04g Luncheon meat
Protein 13.83g 17.5g Luncheon meat
Fats 10.9g 12.77g Luncheon meat
Carbs 0g 1.04g Luncheon meat
Calories 157kcal 189kcal Luncheon meat
Calcium 16mg 5mg Headcheese
Iron 1.5mg 0.97mg Headcheese
Magnesium 9mg 18mg Luncheon meat
Phosphorus 56mg 170mg Luncheon meat
Potassium 31mg 300mg Luncheon meat
Sodium 941mg 820mg Luncheon meat
Zinc 0.97mg 2.15mg Luncheon meat
Copper 0.122mg 0.03mg Headcheese
Manganese 0.037mg Luncheon meat
Selenium 0.1µg 38.3µg Luncheon meat
Vitamin E 0.25mg 0.16mg Headcheese
Vitamin D 37IU Headcheese
Vitamin D 0.9µg Headcheese
Vitamin B1 0.023mg 0.128mg Luncheon meat
Vitamin B2 0.115mg 0.213mg Luncheon meat
Vitamin B3 0.44mg 5.225mg Luncheon meat
Vitamin B5 0.613mg Luncheon meat
Vitamin B6 0.19mg 0.272mg Luncheon meat
Folate 2µg 0µg Headcheese
Vitamin B12 1.05µg 0.92µg Headcheese
Choline 104.1mg 63.9mg Headcheese
Vitamin K 3.4µg 0µg Headcheese
Cholesterol 69mg 78mg Headcheese
Saturated Fat 3.402g 3.944g Headcheese
Monounsaturated Fat 5.601g 5.685g Luncheon meat
Polyunsaturated fat 1.134g 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
Headcheese 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
24%
Headcheese
33%
Luncheon meat
Minerals Daily Need Coverage Score
28%
Headcheese
54%
Luncheon meat

Comparison summary

Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 121mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Headcheese
Headcheese is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Headcheese
Headcheese is lower in Saturated Fat (difference - 0.542g)
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.
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. Headcheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171630/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.