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Luncheon meat vs. Headcheese — In-Depth Nutrition Comparison

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How are Luncheon meat and Headcheese different?

  • Luncheon meat is richer in Selenium, Vitamin B3, Phosphorus, Zinc, Vitamin B1, Potassium, and Vitamin B2, while Headcheese is higher in Copper, Choline, and Iron.
  • Luncheon meat covers your daily need of Selenium 69% more than Headcheese.
  • Luncheon meat contains 12 times more Vitamin B3 than Headcheese. Luncheon meat contains 5.225mg of Vitamin B3, while Headcheese contains 0.44mg.

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

Infographic

Luncheon meat vs Headcheese 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 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%
Contains more Calcium +220%
Contains more Iron +54.6%
Contains more Copper +306.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1.5% 36% 13% 73% 26% 107% 59% 10% 4.8% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.8% 56% 6.4% 24% 2.7% 123% 26% 41% 0% 0.55%
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%
Contains more Calcium +220%
Contains more Iron +54.6%
Contains more Copper +306.7%

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 B1 +456.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1087.5%
Contains more Vitamin B6 +43.2%
Contains more Vitamin E +56.3%
Contains more Folate +∞%
Contains more Vitamin B12 +14.1%
Contains more Choline +62.9%
Contains more Vitamin K +∞%
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% 3.2% 0% 0% 32% 49% 98% 37% 63% 0% 115% 35% 0%
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% 5.8% 27% 8.3% 0% 44% 1.5% 131% 57% 8.5%
Contains more Vitamin B1 +456.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1087.5%
Contains more Vitamin B6 +43.2%
Contains more Vitamin E +56.3%
Contains more Folate +∞%
Contains more Vitamin B12 +14.1%
Contains more Choline +62.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.5%
Contains more Fats +17.2%
Contains more Carbs +∞%
Contains more Other +97.2%
Contains more Water +12.1%
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
14% 11% 74%
Protein: 13.83 g
Fats: 10.9 g
Carbs: 0 g
Water: 73.84 g
Other: 1.43 g
Contains more Protein +26.5%
Contains more Fats +17.2%
Contains more Carbs +∞%
Contains more Other +97.2%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +38%
Contains less Saturated Fat -13.7%
Equal in Monounsaturated Fat - 5.601
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
34% 55% 11%
Saturated Fat: 3.402 g
Monounsaturated Fat: 5.601 g
Polyunsaturated fat: 1.134 g
Contains more Polyunsaturated fat +38%
Contains less Saturated Fat -13.7%
Equal in Monounsaturated Fat - 5.601

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 Headcheese
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 Luncheon meat Headcheese Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 13.83g Luncheon meat
Fats 12.77g 10.9g Luncheon meat
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 157kcal Luncheon meat
Calcium 5mg 16mg Headcheese
Iron 0.97mg 1.5mg Headcheese
Magnesium 18mg 9mg Luncheon meat
Phosphorus 170mg 56mg Luncheon meat
Potassium 300mg 31mg Luncheon meat
Sodium 820mg 941mg Luncheon meat
Zinc 2.15mg 0.97mg Luncheon meat
Copper 0.03mg 0.122mg Headcheese
Manganese 0.037mg Luncheon meat
Selenium 38.3µg 0.1µg Luncheon meat
Vitamin E 0.16mg 0.25mg Headcheese
Vitamin D 37IU Headcheese
Vitamin D 0.9µg Headcheese
Vitamin B1 0.128mg 0.023mg Luncheon meat
Vitamin B2 0.213mg 0.115mg Luncheon meat
Vitamin B3 5.225mg 0.44mg Luncheon meat
Vitamin B5 0.613mg Luncheon meat
Vitamin B6 0.272mg 0.19mg Luncheon meat
Folate 0µg 2µg Headcheese
Vitamin B12 0.92µg 1.05µg Headcheese
Choline 63.9mg 104.1mg Headcheese
Vitamin K 0µg 3.4µg Headcheese
Cholesterol 78mg 69mg Headcheese
Saturated Fat 3.944g 3.402g Headcheese
Monounsaturated Fat 5.685g 5.601g Luncheon meat
Polyunsaturated fat 1.565g 1.134g 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
Luncheon meat Headcheese
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
33%
Luncheon meat
24%
Headcheese
Minerals Daily Need Coverage Score
54%
Luncheon meat
28%
Headcheese

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.