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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.

Infographic

Luncheon meat vs Pot roast 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 Potassium +29.9%
Contains more Manganese +270%
Contains more Selenium +41.9%
Contains more Calcium +220%
Contains more Iron +149.5%
Contains less Sodium -94.3%
Contains more Zinc +209.8%
Contains more Copper +230%
Equal in Magnesium - 19
Equal in Phosphorus - 174
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 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Contains more Potassium +29.9%
Contains more Manganese +270%
Contains more Selenium +41.9%
Contains more Calcium +220%
Contains more Iron +149.5%
Contains less Sodium -94.3%
Contains more Zinc +209.8%
Contains more Copper +230%
Equal in Magnesium - 19
Equal in Phosphorus - 174

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 B1 +116.9%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +27.3%
Contains more Vitamin E +218.8%
Contains more Folate +∞%
Contains more Vitamin B12 +131.5%
Contains more Choline +72.5%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.571
Equal in Vitamin B6 - 0.283
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 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 61% 5%
Contains more Vitamin B1 +116.9%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +27.3%
Contains more Vitamin E +218.8%
Contains more Folate +∞%
Contains more Vitamin B12 +131.5%
Contains more Choline +72.5%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.571
Equal in Vitamin B6 - 0.283

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +26.9%
Contains more Protein +65.4%
Contains more Fats +50.1%
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +26.9%
Contains more Protein +65.4%
Contains more Fats +50.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.7%
Contains more Polyunsaturated fat +121%
Contains more Monounsaturated Fat +43.8%
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Contains less Saturated Fat -47.7%
Contains more Polyunsaturated fat +121%
Contains more Monounsaturated 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.
Luncheon meat Pot roast
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Luncheon meat Pot roast Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 28.94g Pot roast
Fats 12.77g 19.17g Pot roast
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 297kcal Pot roast
Calcium 5mg 16mg Pot roast
Iron 0.97mg 2.42mg Pot roast
Magnesium 18mg 19mg Pot roast
Phosphorus 170mg 174mg Pot roast
Potassium 300mg 231mg Luncheon meat
Sodium 820mg 47mg Pot roast
Zinc 2.15mg 6.66mg Pot roast
Copper 0.03mg 0.099mg Pot roast
Manganese 0.037mg 0.01mg Luncheon meat
Selenium 38.3µg 27µg Luncheon meat
Vitamin E 0.16mg 0.51mg Pot roast
Vitamin D 8IU Pot roast
Vitamin D 0.2µg Pot roast
Vitamin B1 0.128mg 0.059mg Luncheon meat
Vitamin B2 0.213mg 0.171mg Luncheon meat
Vitamin B3 5.225mg 4.105mg Luncheon meat
Vitamin B5 0.613mg 0.571mg Luncheon meat
Vitamin B6 0.272mg 0.283mg Pot roast
Folate 0µg 9µg Pot roast
Vitamin B12 0.92µg 2.13µg Pot roast
Choline 63.9mg 110.2mg Pot roast
Vitamin K 0µg 1.8µg Pot roast
Tryptophan 0.19mg Pot roast
Threonine 1.156mg Pot roast
Isoleucine 1.317mg Pot roast
Leucine 2.302mg Pot roast
Lysine 2.446mg Pot roast
Methionine 0.754mg Pot roast
Phenylalanine 1.143mg Pot roast
Valine 1.436mg Pot roast
Histidine 0.924mg Pot roast
Cholesterol 78mg 116mg Luncheon meat
Saturated Fat 3.944g 7.548g Luncheon meat
Monounsaturated Fat 5.685g 8.175g Pot roast
Polyunsaturated fat 1.565g 0.708g Luncheon meat
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 Pot roast
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
45%
Pot roast
Minerals Daily Need Coverage Score
54%
Luncheon meat
57%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 773mg)
Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 3.604g)
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 ($)
Which food is richer in minerals?
?
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?
?
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.