Luncheon meat vs. Pot roast — In-Depth Nutrition Comparison
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What are the differences between luncheon meat and pot roast?
- Luncheon meat is higher in selenium and vitamin B3, yet pot roast is higher in vitamin B12, zinc, iron, choline, and copper.
- Pot roast's daily need coverage for vitamin B12 is 50% more.
- Luncheon meat has 17 times more sodium than pot roast. While luncheon meat has 820mg of sodium, pot roast has only 47mg.
We used USDA Commodity, luncheon meat, canned and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this article.
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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 PotassiumPotassium | +29.9% |
| Contains more ManganeseManganese | +270% |
| Contains more SeleniumSelenium | +41.9% |
| Contains more CalciumCalcium | +220% |
| Contains more IronIron | +149.5% |
| Contains more CopperCopper | +230% |
| Contains more ZincZinc | +209.8% |
| Contains less SodiumSodium | -94.3% |
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 B1Vitamin B1 | +116.9% |
| Contains more Vitamin B2Vitamin B2 | +24.6% |
| Contains more Vitamin B3Vitamin B3 | +27.3% |
| Contains more Vitamin EVitamin E | +218.8% |
| Contains more Vitamin B12Vitamin B12 | +131.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +72.5% |
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:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +26.9% |
| Contains more OtherOther | +-28300% |
| Contains more ProteinProtein | +65.4% |
| Contains more FatsFats | +50.1% |
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
7.548 g
Monounsaturated fat:
Mono. Fat
8.175 g
Polyunsaturated fat:
Poly. Fat
0.708 g
| Contains less Sat. FatSaturated fat | -47.7% |
| Contains more Poly. FatPolyunsaturated fat | +121% |
| Contains more Mono. FatMonounsaturated fat | +43.8% |
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.92µg | 2.13µg | 50% |
| Zinc | 2.15mg | 6.66mg | 41% |
| Sodium | 820mg | 47mg | 34% |
| Protein | 17.5g | 28.94g | 23% |
| Selenium | 38.3µg | 27µg | 21% |
| Iron | 0.97mg | 2.42mg | 18% |
| Saturated fat | 3.944g | 7.548g | 16% |
| Cholesterol | 78mg | 116mg | 13% |
| Fats | 12.77g | 19.17g | 10% |
| Choline | 63.9mg | 110.2mg | 8% |
| Copper | 0.03mg | 0.099mg | 8% |
| Vitamin B3 | 5.225mg | 4.105mg | 7% |
| Polyunsaturated fat | 1.565g | 0.708g | 6% |
| Monounsaturated fat | 5.685g | 8.175g | 6% |
| Vitamin B1 | 0.128mg | 0.059mg | 6% |
| Calories | 189kcal | 297kcal | 5% |
| Vitamin B2 | 0.213mg | 0.171mg | 3% |
| Vitamin E | 0.16mg | 0.51mg | 2% |
| Potassium | 300mg | 231mg | 2% |
| Vitamin K | 0µg | 1.8µg | 2% |
| Folate | 0µg | 9µg | 2% |
| Manganese | 0.037mg | 0.01mg | 1% |
| Vitamin D | 0.2µg | 1% | |
| Phosphorus | 170mg | 174mg | 1% |
| Vitamin B5 | 0.613mg | 0.571mg | 1% |
| Vitamin B6 | 0.272mg | 0.283mg | 1% |
| Calcium | 5mg | 16mg | 1% |
| Vitamin D | 8IU | 1% | |
| Net carbs | 1.04g | 0g | N/A |
| Carbs | 1.04g | 0g | 0% |
| Magnesium | 18mg | 19mg | 0% |
| Tryptophan | 0.19mg | 0% | |
| Threonine | 1.156mg | 0% | |
| Isoleucine | 1.317mg | 0% | |
| Leucine | 2.302mg | 0% | |
| Lysine | 2.446mg | 0% | |
| Methionine | 0.754mg | 0% | |
| Phenylalanine | 1.143mg | 0% | |
| Valine | 1.436mg | 0% | |
| Histidine | 0.924mg | 0% | |
| 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%
45%
Minerals Daily Need Coverage Score
54%
57%
Comparison summary
Which food contains less Sodium?
Pot roast contains less Sodium (difference - 773mg)
Which food is lower in Cholesterol?
Luncheon meat is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated fat?
Luncheon meat is lower in Saturated fat (difference - 3.604g)
Which food is lower in glycemic index?
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 ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.