Luncheon meat vs. Pot roast — In-Depth Nutrition Comparison

Compare

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

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.

Luncheon meat

Pot roast

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%

~equal in Magnesium ~19mg

~equal in Phosphorus ~174mg

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.

Luncheon meat

Pot roast

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.571mg

~equal in Vitamin B6 ~0.283mg

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