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  6. Luncheon meat vs. Pork shoulder

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

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The main differences between luncheon meat and pork shoulder

  • Luncheon meat has more selenium, vitamin B3, and vitamin B12; however, pork shoulder has more vitamin B1, copper, vitamin B6, and monounsaturated fat.
  • Daily need coverage for vitamin B1 for pork shoulder is 53% higher.
  • Pork shoulder has 13 times less sodium than luncheon meat. Luncheon meat has 820mg of sodium, while pork shoulder has 65mg.

Food types used in this article are USDA Commodity, luncheon meat, canned and Pork, fresh, shoulder, whole, separable lean, and fat, raw.

Infographic

Luncheon meat vs Pork shoulder 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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +50.2%
Contains more CalciumCalcium +200%
Contains more CopperCopper +180%
Contains more ZincZinc +25.6%
Contains less SodiumSodium -92.1%
~equal in Magnesium ~18mg
~equal in Potassium ~302mg
~equal in Iron ~1.05mg
~equal in Phosphorus ~182mg

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% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B12Vitamin B12 +24.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.8%
Contains more Vitamin B1Vitamin B1 +499.2%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +∞%
~equal in Vitamin K ~0µg
~equal in Choline ~60.6mg

All nutrients comparison - raw data values

Nutrient Luncheon meat Pork shoulder DV% diff.
Vitamin B1 0.128mg 0.767mg 53%
Sodium 820mg 65mg 33%
Selenium 38.3µg 25.5µg 23%
Saturated fat 3.944g 6.24g 10%
Vitamin D 1.7µg 9%
Vitamin D 70IU 9%
Vitamin B3 5.225mg 3.833mg 9%
Fats 12.77g 17.99g 8%
Vitamin B12 0.92µg 0.74µg 8%
Monounsaturated fat 5.685g 8.01g 6%
Vitamin B6 0.272mg 0.348mg 6%
Copper 0.03mg 0.084mg 6%
Vitamin B2 0.213mg 0.275mg 5%
Zinc 2.15mg 2.7mg 5%
Polyunsaturated fat 1.565g 1.92g 2%
Vitamin B5 0.613mg 0.719mg 2%
Calories 189kcal 236kcal 2%
Phosphorus 170mg 182mg 2%
Cholesterol 78mg 71mg 2%
Manganese 0.037mg 0.011mg 1%
Protein 17.5g 17.18g 1%
Iron 0.97mg 1.05mg 1%
Calcium 5mg 15mg 1%
Folate 0µg 5µg 1%
Choline 63.9mg 60.6mg 1%
Vitamin C 0mg 0.7mg 1%
Carbs 1.04g 0g 0%
Net carbs 1.04g 0g N/A
Magnesium 18mg 18mg 0%
Potassium 300mg 302mg 0%
Vitamin E 0.16mg 0.19mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.208mg 0%
Threonine 0.768mg 0%
Isoleucine 0.781mg 0%
Leucine 1.36mg 0%
Lysine 1.531mg 0%
Methionine 0.441mg 0%
Phenylalanine 0.681mg 0%
Valine 0.921mg 0%
Histidine 0.656mg 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% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +248.1%
Contains more FatsFats +40.9%
~equal in Protein ~17.18g
~equal in Water ~64.02g

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% 50% 12%
Saturated fat: Sat. Fat 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -36.8%
Contains more Mono. FatMonounsaturated fat +40.9%
Contains more Poly. FatPolyunsaturated fat +22.7%

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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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.