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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 from 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
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.
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% 0.42% 3.8% 51% 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

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%

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Pork shoulder Opinion
Calories 189kcal 236kcal Pork shoulder
Protein 17.5g 17.18g Luncheon meat
Fats 12.77g 17.99g Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Net carbs 1.04g 0g Luncheon meat
Carbs 1.04g 0g Luncheon meat
Cholesterol 78mg 71mg Pork shoulder
Vitamin D 70IU Pork shoulder
Magnesium 18mg 18mg
Calcium 5mg 15mg Pork shoulder
Potassium 300mg 302mg Pork shoulder
Iron 0.97mg 1.05mg Pork shoulder
Copper 0.03mg 0.084mg Pork shoulder
Zinc 2.15mg 2.7mg Pork shoulder
Phosphorus 170mg 182mg Pork shoulder
Sodium 820mg 65mg Pork shoulder
Vitamin A 0IU 7IU Pork shoulder
Vitamin A 0µg 2µg Pork shoulder
Vitamin E 0.16mg 0.19mg Pork shoulder
Vitamin D 1.7µg Pork shoulder
Manganese 0.037mg 0.011mg Luncheon meat
Selenium 38.3µg 25.5µg Luncheon meat
Vitamin B1 0.128mg 0.767mg Pork shoulder
Vitamin B2 0.213mg 0.275mg Pork shoulder
Vitamin B3 5.225mg 3.833mg Luncheon meat
Vitamin B5 0.613mg 0.719mg Pork shoulder
Vitamin B6 0.272mg 0.348mg Pork shoulder
Vitamin B12 0.92µg 0.74µg Luncheon meat
Folate 0µg 5µg Pork shoulder
Choline 63.9mg 60.6mg Luncheon meat
Saturated Fat 3.944g 6.24g Luncheon meat
Monounsaturated Fat 5.685g 8.01g Pork shoulder
Polyunsaturated fat 1.565g 1.92g Pork shoulder
Tryptophan 0.208mg Pork shoulder
Threonine 0.768mg Pork shoulder
Isoleucine 0.781mg Pork shoulder
Leucine 1.36mg Pork shoulder
Lysine 1.531mg Pork shoulder
Methionine 0.441mg Pork shoulder
Phenylalanine 0.681mg Pork shoulder
Valine 0.921mg Pork shoulder
Histidine 0.656mg Pork shoulder
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 shoulder
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Pork shoulder
Minerals Daily Need Coverage Score
54%
Luncheon meat
41%
Pork shoulder

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 755mg)
Which food is richer in minerals?
Pork shoulder
Pork shoulder is relatively richer in minerals
Which food is richer in vitamins?
Pork shoulder
Pork shoulder is relatively richer in vitamins
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 2.296g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.