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

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How are Luncheon meat and Pork jowl different?

  • Luncheon meat is higher in Selenium, Vitamin B6, Phosphorus, Zinc, Vitamin B5, and Iron, however, Pork jowl is richer in Vitamin B1.
  • Daily need coverage for Saturated Fat from Pork jowl is 107% higher.
  • Luncheon meat contains 33 times more Sodium than Pork jowl. While Luncheon meat contains 820mg of Sodium, Pork jowl contains only 25mg.

USDA Commodity, luncheon meat, canned and Pork, fresh, variety meats and by-products, jowl, raw are the varieties used in this article.

Infographic

Luncheon meat vs Pork jowl 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.
Contains more Calcium +25%
Contains more Iron +131%
Contains more Magnesium +500%
Contains more Phosphorus +97.7%
Contains more Potassium +102.7%
Contains more Zinc +156%
Contains more Manganese +640%
Contains more Selenium +2453.3%
Contains less Sodium -97%
Contains more Copper +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 3% 37% 14% 4% 23% 14% 1% 9%
Contains more Calcium +25%
Contains more Iron +131%
Contains more Magnesium +500%
Contains more Phosphorus +97.7%
Contains more Potassium +102.7%
Contains more Zinc +156%
Contains more Manganese +640%
Contains more Selenium +2453.3%
Contains less Sodium -97%
Contains more Copper +33.3%

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 B3 +15.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +202.2%
Contains more Vitamin B12 +12.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +81.3%
Contains more Vitamin B1 +201.6%
Contains more Vitamin B2 +10.8%
Contains more Folate +∞%
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% 4% 0% 0% 32% 50% 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 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0% 0%
Contains more Vitamin B3 +15.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +202.2%
Contains more Vitamin B12 +12.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +81.3%
Contains more Vitamin B1 +201.6%
Contains more Vitamin B2 +10.8%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +174.3%
Contains more Carbs +∞%
Contains more Water +196.8%
Contains more Other +54.9%
Contains more Fats +445.1%
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more Protein +174.3%
Contains more Carbs +∞%
Contains more Water +196.8%
Contains more Other +54.9%
Contains more Fats +445.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +478.5%
Contains more Polyunsaturated fat +418.2%
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
38% 50% 12%
Saturated Fat: 25.26 g
Monounsaturated Fat: 32.89 g
Polyunsaturated fat: 8.11 g
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +478.5%
Contains more Polyunsaturated fat +418.2%

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Pork jowl Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 6.38g Luncheon meat
Fats 12.77g 69.61g Pork jowl
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 655kcal Pork jowl
Calcium 5mg 4mg Luncheon meat
Iron 0.97mg 0.42mg Luncheon meat
Magnesium 18mg 3mg Luncheon meat
Phosphorus 170mg 86mg Luncheon meat
Potassium 300mg 148mg Luncheon meat
Sodium 820mg 25mg Pork jowl
Zinc 2.15mg 0.84mg Luncheon meat
Copper 0.03mg 0.04mg Pork jowl
Manganese 0.037mg 0.005mg Luncheon meat
Selenium 38.3µg 1.5µg Luncheon meat
Vitamin A 0IU 9IU Pork jowl
Vitamin A RAE 0µg 3µg Pork jowl
Vitamin E 0.16mg 0.29mg Pork jowl
Vitamin B1 0.128mg 0.386mg Pork jowl
Vitamin B2 0.213mg 0.236mg Pork jowl
Vitamin B3 5.225mg 4.535mg Luncheon meat
Vitamin B5 0.613mg 0.25mg Luncheon meat
Vitamin B6 0.272mg 0.09mg Luncheon meat
Folate 0µg 1µg Pork jowl
Vitamin B12 0.92µg 0.82µg Luncheon meat
Choline 63.9mg Luncheon meat
Tryptophan 0.021mg Pork jowl
Threonine 0.21mg Pork jowl
Isoleucine 0.168mg Pork jowl
Leucine 0.446mg Pork jowl
Lysine 0.528mg Pork jowl
Methionine 0.095mg Pork jowl
Phenylalanine 0.239mg Pork jowl
Valine 0.305mg Pork jowl
Histidine 0.072mg Pork jowl
Cholesterol 78mg 90mg Luncheon meat
Saturated Fat 3.944g 25.26g Luncheon meat
Monounsaturated Fat 5.685g 32.89g Pork jowl
Polyunsaturated fat 1.565g 8.11g Pork jowl
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 Pork jowl
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
29%
Pork jowl
Minerals Daily Need Coverage Score
54%
Luncheon meat
12%
Pork jowl

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 795mg)
Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 21.316g)
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 - $0.8)
Which food is richer in minerals?
Luncheon meat
Luncheon meat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.