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Luncheon meat vs. Ground turkey — In-Depth Nutrition Comparison

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Significant differences between luncheon meat and ground turkey

  • Luncheon meat has more selenium; however, ground turkey is richer in vitamin B6, vitamin B3, vitamin B12, copper, phosphorus, vitamin B5, zinc, and iron.
  • Luncheon meat covers your daily sodium needs 32% more than ground turkey.
  • Ground turkey contains less sodium.

Specific food types used in this comparison are USDA Commodity, luncheon meat, canned and Ground turkey, cooked.

Infographic

Luncheon meat vs Ground turkey 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.4% 26% 57% 50% 85% 109% 10% 1.4% 170%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +23.2%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +460%
Contains more IronIron +56.7%
Contains more CopperCopper +403.3%
Contains more ZincZinc +44.7%
Contains more PhosphorusPhosphorus +49.4%
Contains less SodiumSodium -90.5%
~equal in Potassium ~294mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 2.2% 3% 19% 49% 164% 72% 146% 168% 0% 5.3% 43%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B1Vitamin B1 +66.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +67%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +132.7%
Contains more Vitamin B12Vitamin B12 +45.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +22.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.211mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 g
Contains more FatsFats +22.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1662.5%
Contains more ProteinProtein +56.4%
~equal in Water ~62.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
30% 38% 32%
Saturated fat: Sat. Fat 2.669 g
Monounsaturated fat: Mono. Fat 3.458 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains more Mono. FatMonounsaturated fat +64.4%
Contains less Sat. FatSaturated fat -32.3%
Contains more Poly. FatPolyunsaturated fat +86.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Luncheon meat Ground turkey
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 Luncheon meat Ground turkey DV% diff.
Sodium 820mg 78mg 32%
Vitamin B6 0.272mg 0.633mg 28%
Vitamin B3 5.225mg 8.724mg 22%
Protein 17.5g 27.37g 20%
Vitamin B12 0.92µg 1.34µg 18%
Selenium 38.3µg 31.1µg 13%
Copper 0.03mg 0.151mg 13%
Vitamin B5 0.613mg 1.193mg 12%
Phosphorus 170mg 254mg 12%
Zinc 2.15mg 3.11mg 9%
Polyunsaturated fat 1.565g 2.917g 9%
Iron 0.97mg 1.52mg 7%
Saturated fat 3.944g 2.669g 6%
Monounsaturated fat 5.685g 3.458g 6%
Cholesterol 78mg 93mg 5%
Fats 12.77g 10.4g 4%
Vitamin B1 0.128mg 0.077mg 4%
Magnesium 18mg 30mg 3%
Choline 63.9mg 78.2mg 3%
Vitamin A 0µg 24µg 3%
Calcium 5mg 28mg 2%
Folate 0µg 7µg 2%
Calories 189kcal 203kcal 1%
Manganese 0.037mg 0.011mg 1%
Vitamin D 0.2µg 1%
Vitamin D 8IU 1%
Carbs 1.04g 0g 0%
Net carbs 1.04g 0g N/A
Potassium 300mg 294mg 0%
Vitamin E 0.16mg 0.11mg 0%
Vitamin B2 0.213mg 0.211mg 0%
Trans fat 0.134g N/A
Tryptophan 0.312mg 0%
Threonine 1.258mg 0%
Isoleucine 1.227mg 0%
Leucine 2.262mg 0%
Lysine 2.452mg 0%
Methionine 0.806mg 0%
Phenylalanine 1.068mg 0%
Valine 1.27mg 0%
Histidine 0.811mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.009g N/A
Omega-3 - ALA 0.136g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.055g 0.019g N/A
Omega-6 - Linoleic acid 2.508g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Ground turkey
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Luncheon meat
52%
Ground turkey
Minerals Daily Need Coverage Score
54%
Luncheon meat
54%
Ground turkey

Comparison summary

Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 15mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Ground turkey
Ground turkey contains less Sodium (difference - 742mg)
Which food is lower in Saturated fat?
Ground turkey
Ground turkey is lower in Saturated fat (difference - 1.275g)
Which food is richer in vitamins?
Ground turkey
Ground turkey 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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/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.