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

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Important differences between luncheon meat and pork leg

  • Luncheon meat has more selenium and vitamin B12; however, pork leg has more vitamin B1, vitamin B6, and monounsaturated fat.
  • Pork leg's daily need coverage for vitamin B1 is 51% more.
  • Luncheon meat has 17 times more sodium than pork leg. Luncheon meat has 820mg of sodium, while pork leg has 47mg.

The food varieties used in the comparison are USDA Commodity, luncheon meat, canned and Pork, fresh, leg (ham), whole, separable lean, and fat, raw.

Infographic

Luncheon meat vs Pork leg 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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more IronIron +14.1%
Contains more ZincZinc +11.4%
Contains more ManganeseManganese +60.9%
Contains more SeleniumSelenium +30.3%
Contains more MagnesiumMagnesium +11.1%
Contains more CopperCopper +116.7%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -94.3%
~equal in Calcium ~5mg
~equal in Potassium ~315mg

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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin B12Vitamin B12 +46%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.2mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Luncheon meat Pork leg DV% diff.
Vitamin B1 0.128mg 0.736mg 51%
Sodium 820mg 47mg 34%
Selenium 38.3µg 29.4µg 16%
Saturated fat 3.944g 6.54g 12%
Choline 63.9mg 12%
Vitamin B12 0.92µg 0.63µg 12%
Vitamin B6 0.272mg 0.401mg 10%
Fats 12.77g 18.87g 9%
Monounsaturated fat 5.685g 8.38g 7%
Phosphorus 170mg 199mg 4%
Vitamin B3 5.225mg 4.574mg 4%
Copper 0.03mg 0.065mg 4%
Polyunsaturated fat 1.565g 2.01g 3%
Vitamin D 0.5µg 3%
Calories 189kcal 245kcal 3%
Vitamin D 20IU 3%
Zinc 2.15mg 1.93mg 2%
Cholesterol 78mg 73mg 2%
Iron 0.97mg 0.85mg 2%
Folate 0µg 7µg 2%
Manganese 0.037mg 0.023mg 1%
Vitamin C 0mg 0.7mg 1%
Vitamin B2 0.213mg 0.2mg 1%
Vitamin B5 0.613mg 0.685mg 1%
Vitamin E 0.16mg 1%
Protein 17.5g 17.43g 0%
Net carbs 1.04g 0g N/A
Carbs 1.04g 0g 0%
Magnesium 18mg 20mg 0%
Calcium 5mg 5mg 0%
Potassium 300mg 315mg 0%
Tryptophan 0.208mg 0%
Threonine 0.776mg 0%
Isoleucine 0.787mg 0%
Leucine 1.376mg 0%
Lysine 1.55mg 0%
Methionine 0.444mg 0%
Phenylalanine 0.689mg 0%
Valine 0.931mg 0%
Histidine 0.659mg 0%
Omega-6 - Eicosadienoic acid 0.055g N/A

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
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +129.3%
Contains more FatsFats +47.8%
~equal in Protein ~17.43g
~equal in Water ~62.47g

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
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains less Sat. FatSaturated fat -39.7%
Contains more Mono. FatMonounsaturated fat +47.4%
Contains more Poly. FatPolyunsaturated fat +28.4%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.