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Italian sausage vs. Luncheon meat — In-Depth Nutrition Comparison

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Summary of differences between Italian sausage and Luncheon meat

  • Italian sausage has more Vitamin B1, Vitamin B12, Iron, Copper, and Monounsaturated Fat, however, Luncheon meat is higher in Selenium, and Vitamin B3.
  • Italian sausage covers your daily need of Vitamin B1 41% more than Luncheon meat.
  • Italian sausage has 3 times more Monounsaturated Fat than Luncheon meat. While Italian sausage has 17.108g of Monounsaturated Fat, Luncheon meat has only 5.685g.
  • Luncheon meat has less Saturated Fat.

These are the specific foods used in this comparison Sausage, Italian, pork, cooked and USDA Commodity, luncheon meat, canned.

Infographic

Italian sausage 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 +320%
Contains more Iron +47.4%
Contains more Zinc +11.2%
Contains more Copper +166.7%
Contains more Selenium +74.1%
Equal in Magnesium - 18
Equal in Phosphorus - 170
Equal in Potassium - 300
Equal in Zinc - 2.15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 54% 13% 73% 27% 97% 66% 27% 0% 120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Contains more Calcium +320%
Contains more Iron +47.4%
Contains more Zinc +11.2%
Contains more Copper +166.7%
Contains more Selenium +74.1%
Equal in Magnesium - 18
Equal in Phosphorus - 170
Equal in Potassium - 300
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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +56.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +386.7%
Contains more Vitamin B6 +21.3%
Contains more Folate +∞%
Contains more Vitamin B12 +41.3%
Contains more Choline +22.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +25.5%
Equal in Vitamin B2 - 0.213
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 30% 1% 156% 54% 79% 0% 77% 4% 163% 43% 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 A +∞%
Contains more Vitamin E +56.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +386.7%
Contains more Vitamin B6 +21.3%
Contains more Folate +∞%
Contains more Vitamin B12 +41.3%
Contains more Choline +22.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +25.5%
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +113.9%
Contains more Carbs +310.6%
Contains more Water +39.8%
Contains more Other +30%
Equal in Protein - 17.5
19% 27% 4% 47% 2%
Protein: 19.12 g
Fats: 27.31 g
Carbs: 4.27 g
Water: 47.13 g
Other: 2.17 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 Fats +113.9%
Contains more Carbs +310.6%
Contains more Water +39.8%
Contains more Other +30%
Equal in Protein - 17.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +200.9%
Contains more Polyunsaturated fat +124.8%
Contains less Saturated Fat -61.3%
33% 56% 11%
Saturated Fat: 10.195 g
Monounsaturated Fat: 17.108 g
Polyunsaturated fat: 3.518 g
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains more Monounsaturated Fat +200.9%
Contains more Polyunsaturated fat +124.8%
Contains less Saturated Fat -61.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Italian sausage Luncheon meat Opinion
Net carbs 4.17g 1.04g Italian sausage
Protein 19.12g 17.5g Italian sausage
Fats 27.31g 12.77g Italian sausage
Carbs 4.27g 1.04g Italian sausage
Calories 344kcal 189kcal Italian sausage
Sugar 1.86g 0g Luncheon meat
Fiber 0.1g 0g Italian sausage
Calcium 21mg 5mg Italian sausage
Iron 1.43mg 0.97mg Italian sausage
Magnesium 18mg 18mg
Phosphorus 170mg 170mg
Potassium 304mg 300mg Italian sausage
Sodium 743mg 820mg Italian sausage
Zinc 2.39mg 2.15mg Italian sausage
Copper 0.08mg 0.03mg Italian sausage
Manganese 0.037mg Luncheon meat
Selenium 22µg 38.3µg Luncheon meat
Vitamin A 16IU 0IU Italian sausage
Vitamin A RAE 10µg 0µg Italian sausage
Vitamin E 0.25mg 0.16mg Italian sausage
Vitamin D 41IU Italian sausage
Vitamin D 1µg Italian sausage
Vitamin C 0.1mg 0mg Italian sausage
Vitamin B1 0.623mg 0.128mg Italian sausage
Vitamin B2 0.233mg 0.213mg Italian sausage
Vitamin B3 4.165mg 5.225mg Luncheon meat
Vitamin B5 0.613mg Luncheon meat
Vitamin B6 0.33mg 0.272mg Italian sausage
Folate 5µg 0µg Italian sausage
Vitamin B12 1.3µg 0.92µg Italian sausage
Choline 78.2mg 63.9mg Italian sausage
Vitamin K 3.4µg 0µg Italian sausage
Tryptophan 0.161mg Italian sausage
Threonine 0.792mg Italian sausage
Isoleucine 0.731mg Italian sausage
Leucine 1.343mg Italian sausage
Lysine 1.522mg Italian sausage
Methionine 0.486mg Italian sausage
Phenylalanine 0.67mg Italian sausage
Valine 0.804mg Italian sausage
Histidine 0.577mg Italian sausage
Cholesterol 57mg 78mg Italian sausage
Saturated Fat 10.195g 3.944g Luncheon meat
Monounsaturated Fat 17.108g 5.685g Italian sausage
Polyunsaturated fat 3.518g 1.565g Italian sausage
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage 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
47%
Italian sausage
33%
Luncheon meat
Minerals Daily Need Coverage Score
48%
Italian sausage
54%
Luncheon meat

Comparison summary

Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 6.251g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 28)
Which food is cheaper?
Luncheon meat
Luncheon meat is cheaper (difference - $2.2)
Which food contains less Sodium?
Italian sausage
Italian sausage contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Italian sausage
Italian sausage is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Italian sausage
Italian sausage is relatively richer in vitamins
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. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174586/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.