Luncheon meat vs. Roast beef — In-Depth Nutrition Comparison

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What are the differences between luncheon meat and roast beef?

Luncheon meat is higher in selenium and vitamin B1, yet roast beef is higher in vitamin B12, vitamin B6, iron, phosphorus, potassium, and zinc.
Roast beef's daily need coverage for vitamin B12 is 47% more.
Luncheon meat has 3 times more saturated fat than roast beef. While luncheon meat has 3.944g of saturated fat, roast beef has only 1.318g.

We used USDA Commodity, luncheon meat, canned and Roast beef, deli style, prepackaged, sliced 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.

Luncheon meat

Roast beef

Contains more ManganeseManganese	+146.7%
Contains more SeleniumSelenium	+160.5%

Contains more MagnesiumMagnesium	+11.1%
Contains more PotassiumPotassium	+115.7%
Contains more IronIron	+111.3%
Contains more CopperCopper	+186.7%
Contains more ZincZinc	+48.8%
Contains more PhosphorusPhosphorus	+42.4%

~equal in Calcium ~5mg

~equal in Sodium ~853mg

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

Roast beef

Contains more Vitamin B1Vitamin B1	+197.7%
Contains more CholineCholine	+45.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+206.3%
Contains more Vitamin B6Vitamin B6	+69.1%
Contains more Vitamin B12Vitamin B12	+121.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.213mg

~equal in Vitamin B3 ~5.581mg

~equal in Vitamin B5 ~0.566mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.92µg	2.04µg	47%
Selenium	38.3µg	14.7µg	43%
Fats	12.77g	3.69g	14%
Iron	0.97mg	2.05mg	14%
Vitamin B6	0.272mg	0.46mg	14%
Saturated fat	3.944g	1.318g	12%
Monounsaturated fat	5.685g	1.521g	10%
Potassium	300mg	647mg	10%
Zinc	2.15mg	3.2mg	10%
Phosphorus	170mg	242mg	10%
Polyunsaturated fat	1.565g	0.27g	9%
Cholesterol	78mg	51mg	9%
Vitamin B1	0.128mg	0.043mg	7%
Copper	0.03mg	0.086mg	6%
Choline	63.9mg	43.9mg	4%
Calories	189kcal	115kcal	4%
Vitamin B3	5.225mg	5.581mg	2%
Protein	17.5g	18.62g	2%
Vitamin E	0.16mg	0.49mg	2%
Manganese	0.037mg	0.015mg	1%
Sodium	820mg	853mg	1%
Vitamin B5	0.613mg	0.566mg	1%
Vitamin K	0µg	1.6µg	1%
Folate	0µg	5µg	1%
Net carbs	1.04g	0.64g	N/A
Carbs	1.04g	0.64g	0%
Vitamin D		1IU	0%
Magnesium	18mg	20mg	0%
Calcium	5mg	5mg	0%
Sugar	0g	0.29g	N/A
Vitamin A	0µg	3µg	0%
Vitamin B2	0.213mg	0.213mg	0%
Trans fat		0.148g	N/A
Omega-3 - EPA	0g	0.007g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA		0.017g	N/A
Omega-3 - DPA	0g	0.012g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid	0.055g	0.002g	N/A
Omega-6 - Linoleic acid		0.14g	N/A