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  6. Luncheon meat vs. Pork Meat

Luncheon meat vs. Pork Meat — In-Depth Nutrition Comparison

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A recap on differences between Luncheon meat and Pork Meat

  • Luncheon meat has more Vitamin B12, however, Pork Meat is higher in Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, Vitamin B2, Copper, and Vitamin B5.
  • Pork Meat covers your daily Vitamin B1 needs 69% more than Luncheon meat.
  • Pork Meat contains 14 times less Sodium than Luncheon meat. Luncheon meat contains 820mg of Sodium, while Pork Meat contains 57mg.

Food varieties used in this article are USDA Commodity, luncheon meat, canned and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Luncheon meat vs Pork 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.
Luncheon meat
Luncheon meat
2
:
8
Pork Meat
Pork Meat
Contains more Manganese +184.6%
Contains more Calcium +20%
Contains more Iron +18.6%
Contains more Magnesium +61.1%
Contains more Phosphorus +57.1%
Contains more Potassium +40.3%
Contains less Sodium -93%
Contains more Zinc +12.6%
Contains more Copper +270%
Equal in Selenium - 38.2
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Manganese +184.6%
Contains more Calcium +20%
Contains more Iron +18.6%
Contains more Magnesium +61.1%
Contains more Phosphorus +57.1%
Contains more Potassium +40.3%
Contains less Sodium -93%
Contains more Zinc +12.6%
Contains more Copper +270%
Equal in Selenium - 38.2

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.
Luncheon meat
Luncheon meat
2
:
6
Pork Meat
Pork Meat
Contains more Vitamin E +100%
Contains more Vitamin B12 +61.4%
Contains more Vitamin B1 +642.2%
Contains more Vitamin B2 +81.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B5 +65.1%
Contains more Vitamin B6 +171.7%
Luncheon meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 0%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin E +100%
Contains more Vitamin B12 +61.4%
Contains more Vitamin B1 +642.2%
Contains more Vitamin B2 +81.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B5 +65.1%
Contains more Vitamin B6 +171.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
3
:
2
Pork Meat
Pork Meat
Contains more Fats +263.8%
Contains more Carbs +∞%
Contains more Other +224.1%
Contains more Protein +49.5%
Equal in Water - 69.45
Luncheon meat
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +263.8%
Contains more Carbs +∞%
Contains more Other +224.1%
Contains more Protein +49.5%
Equal in Water - 69.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +326.2%
Contains more Polyunsaturated fat +209.3%
Contains less Saturated Fat -69.6%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +326.2%
Contains more Polyunsaturated fat +209.3%
Contains less Saturated Fat -69.6%

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 Pork Meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Luncheon meat Pork Meat Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 26.17g Pork Meat
Fats 12.77g 3.51g Luncheon meat
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 143kcal Luncheon meat
Calcium 5mg 6mg Pork Meat
Iron 0.97mg 1.15mg Pork Meat
Magnesium 18mg 29mg Pork Meat
Phosphorus 170mg 267mg Pork Meat
Potassium 300mg 421mg Pork Meat
Sodium 820mg 57mg Pork Meat
Zinc 2.15mg 2.42mg Pork Meat
Copper 0.03mg 0.111mg Pork Meat
Manganese 0.037mg 0.013mg Luncheon meat
Selenium 38.3µg 38.2µg Luncheon meat
Vitamin E 0.16mg 0.08mg Luncheon meat
Vitamin D 10IU Pork Meat
Vitamin D 0.2µg Pork Meat
Vitamin B1 0.128mg 0.95mg Pork Meat
Vitamin B2 0.213mg 0.387mg Pork Meat
Vitamin B3 5.225mg 7.432mg Pork Meat
Vitamin B5 0.613mg 1.012mg Pork Meat
Vitamin B6 0.272mg 0.739mg Pork Meat
Vitamin B12 0.92µg 0.57µg Luncheon meat
Tryptophan 0.275mg Pork Meat
Threonine 1.175mg Pork Meat
Isoleucine 1.288mg Pork Meat
Leucine 2.229mg Pork Meat
Lysine 2.427mg Pork Meat
Methionine 0.721mg Pork Meat
Phenylalanine 1.1mg Pork Meat
Valine 1.367mg Pork Meat
Histidine 1.13mg Pork Meat
Cholesterol 78mg 73mg Pork Meat
Trans Fat 0.033g Luncheon meat
Saturated Fat 3.944g 1.198g Pork Meat
Monounsaturated Fat 5.685g 1.334g Luncheon meat
Polyunsaturated fat 1.565g 0.506g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g 0.013g Luncheon meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Pork Meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Pork Meat
Minerals Daily Need Coverage Score
54%
Luncheon meat
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 763mg)
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 2.746g)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat
Luncheon meat is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.