Luncheon meat vs. Liver — In-Depth Nutrition Comparison
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A recap on differences between luncheon meat and liver
- Luncheon meat has less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, zinc, and folate.
- Liver covers your daily vitamin B12 needs 740% more than luncheon meat.
- Luncheon meat has less cholesterol.
Food varieties used in this article are USDA Commodity, luncheon meat, canned and Pork, fresh, variety meats and by-products, liver, cooked, braised.
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 MagnesiumMagnesium | +28.6% |
| Contains more PotassiumPotassium | +100% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +1747.4% |
| Contains more CopperCopper | +2013.3% |
| Contains more ZincZinc | +212.6% |
| Contains more PhosphorusPhosphorus | +41.8% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +710.8% |
| Contains more SeleniumSelenium | +76.2% |
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 EVitamin E | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +101.6% |
| Contains more Vitamin B2Vitamin B2 | +931% |
| Contains more Vitamin B3Vitamin B3 | +61.4% |
| Contains more Vitamin B5Vitamin B5 | +678.8% |
| Contains more Vitamin B6Vitamin B6 | +109.6% |
| Contains more Vitamin B12Vitamin B12 | +1929.3% |
| Contains more FolateFolate | +∞% |
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:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
| Contains more FatsFats | +190.2% |
| Contains more OtherOther | +88% |
| Contains more ProteinProtein | +48.7% |
| Contains more CarbsCarbs | +261.5% |
~equal in
Water
~64.32g
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
1.41 g
Monounsaturated fat:
Mono. Fat
0.63 g
Polyunsaturated fat:
Poly. Fat
1.05 g
| Contains more Mono. FatMonounsaturated fat | +802.4% |
| Contains more Poly. FatPolyunsaturated fat | +49% |
| Contains less Sat. FatSaturated fat | -64.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.92µg | 18.67µg | 740% |
| Vitamin A | 0µg | 5405µg | 601% |
| Iron | 0.97mg | 17.92mg | 212% |
| Vitamin B2 | 0.213mg | 2.196mg | 153% |
| Cholesterol | 78mg | 355mg | 92% |
| Vitamin B5 | 0.613mg | 4.774mg | 83% |
| Copper | 0.03mg | 0.634mg | 67% |
| Selenium | 38.3µg | 67.5µg | 53% |
| Zinc | 2.15mg | 6.72mg | 42% |
| Folate | 0µg | 163µg | 41% |
| Sodium | 820mg | 49mg | 34% |
| Vitamin C | 0mg | 23.6mg | 26% |
| Vitamin B6 | 0.272mg | 0.57mg | 23% |
| Vitamin B3 | 5.225mg | 8.435mg | 20% |
| Protein | 17.5g | 26.02g | 17% |
| Monounsaturated fat | 5.685g | 0.63g | 13% |
| Fats | 12.77g | 4.4g | 13% |
| Choline | 63.9mg | 12% | |
| Saturated fat | 3.944g | 1.41g | 12% |
| Manganese | 0.037mg | 0.3mg | 11% |
| Vitamin B1 | 0.128mg | 0.258mg | 11% |
| Phosphorus | 170mg | 241mg | 10% |
| Potassium | 300mg | 150mg | 4% |
| Polyunsaturated fat | 1.565g | 1.05g | 3% |
| Calories | 189kcal | 165kcal | 1% |
| Vitamin E | 0.16mg | 1% | |
| Calcium | 5mg | 10mg | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Carbs | 1.04g | 3.76g | 1% |
| Net carbs | 1.04g | 3.76g | N/A |
| Tryptophan | 0.366mg | 0% | |
| Threonine | 1.107mg | 0% | |
| Isoleucine | 1.32mg | 0% | |
| Leucine | 2.319mg | 0% | |
| Lysine | 2.007mg | 0% | |
| Methionine | 0.645mg | 0% | |
| Phenylalanine | 1.274mg | 0% | |
| Valine | 1.607mg | 0% | |
| Histidine | 0.708mg | 0% | |
| Omega-3 - DHA | 0g | 0.03g | N/A |
| Omega-3 - DPA | 0g | 0.04g | N/A |
| Omega-6 - Eicosadienoic acid | 0.055g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
422%
Minerals Daily Need Coverage Score
54%
161%
Comparison summary
Which food is lower in Cholesterol?
Luncheon meat is lower in Cholesterol (difference - 277mg)
Which food is lower in glycemic index?
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver contains less Sodium (difference - 771mg)
Which food is lower in Saturated fat?
Liver is lower in Saturated fat (difference - 2.534g)
Which food is richer in minerals?
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver is relatively richer in vitamins