Luncheon meat vs. Fillet — In-Depth Nutrition Comparison
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How are luncheon meat and fillet different?
- Luncheon meat is richer in selenium, while fillet is higher in vitamin B12, copper, vitamin B6, vitamin B1, vitamin B2, vitamin B3, phosphorus, and folate.
- Fillet covers your daily need for vitamin B12, 137% more than luncheon meat.
USDA Commodity, luncheon meat, canned and Vegetarian fillets types were used in this article.
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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 ZincZinc | +53.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +3730% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +1800% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +106.2% |
| Contains more CopperCopper | +2983.3% |
| Contains more PhosphorusPhosphorus | +164.7% |
| Contains less SodiumSodium | -40.2% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin EVitamin E | +2056.3% |
| Contains more Vitamin B1Vitamin B1 | +759.4% |
| Contains more Vitamin B2Vitamin B2 | +322.5% |
| Contains more Vitamin B3Vitamin B3 | +129.7% |
| Contains more Vitamin B6Vitamin B6 | +451.5% |
| Contains more Vitamin B12Vitamin B12 | +356.5% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.92µg | 4.2µg | 137% |
| Copper | 0.03mg | 0.925mg | 99% |
| Vitamin B6 | 0.272mg | 1.5mg | 94% |
| Vitamin B1 | 0.128mg | 1.1mg | 81% |
| Selenium | 38.3µg | 1µg | 68% |
| Vitamin B2 | 0.213mg | 0.9mg | 53% |
| Polyunsaturated fat | 1.565g | 9.332g | 52% |
| Vitamin B3 | 5.225mg | 12mg | 42% |
| Phosphorus | 170mg | 450mg | 40% |
| Cholesterol | 78mg | 0mg | 26% |
| Folate | 0µg | 102µg | 26% |
| Fiber | 0g | 6.1g | 24% |
| Vitamin E | 0.16mg | 3.45mg | 22% |
| Sodium | 820mg | 490mg | 14% |
| Iron | 0.97mg | 2mg | 13% |
| Vitamin B5 | 0.613mg | 12% | |
| Protein | 17.5g | 23g | 11% |
| Calcium | 5mg | 95mg | 9% |
| Potassium | 300mg | 600mg | 9% |
| Fats | 12.77g | 18g | 8% |
| Zinc | 2.15mg | 1.4mg | 7% |
| Calories | 189kcal | 290kcal | 5% |
| Saturated fat | 3.944g | 2.849g | 5% |
| Carbs | 1.04g | 9g | 3% |
| Choline | 63.9mg | 82mg | 3% |
| Monounsaturated fat | 5.685g | 4.376g | 3% |
| Manganese | 0.037mg | 2% | |
| Magnesium | 18mg | 23mg | 1% |
| Protein per 100 calories | 9.3g | 7.9g | N/A |
| Calories per 10 g protein | 108kcal | 126kcal | N/A |
| Weight per 100 calories | 53g | 34g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 4.8 | N/A |
| Net carbs | 1.04g | 2.9g | N/A |
| Sugar | 0g | 0.8g | N/A |
| Omega-6 - Eicosadienoic acid | 0.055g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
Protein:
23 g
Fats:
18 g
Carbs:
9 g
Water:
45 g
Other:
5 g
| Contains more WaterWater | +46.4% |
| Contains more ProteinProtein | +31.4% |
| Contains more FatsFats | +41% |
| Contains more CarbsCarbs | +765.4% |
| Contains more OtherOther | +77.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.944 g
Monounsaturated fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 g
Saturated fat:
Sat. Fat
2.849 g
Monounsaturated fat:
Mono. Fat
4.376 g
Polyunsaturated fat:
Poly. Fat
9.332 g
| Contains more Mono. FatMonounsaturated fat | +29.9% |
| Contains less Sat. FatSaturated fat | -27.8% |
| Contains more Poly. FatPolyunsaturated fat | +496.3% |