Mutton vs. Luncheon meat — In-Depth Nutrition Comparison

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A recap on the differences between mutton and luncheon meat

Luncheon meat has less vitamin B12, iron, zinc, phosphorus, vitamin B3, vitamin B6, vitamin B2, and choline.
Mutton covers your daily vitamin B12 needs 147% more than luncheon meat.
Luncheon meat contains 5 times less iron than mutton. Mutton contains 4.76mg of iron, while luncheon meat contains 0.97mg.
Luncheon meat has less cholesterol.

Food varieties used in this article are Mutton, cooked, roasted (Navajo) and USDA Commodity, luncheon meat, canned.

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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.

Mutton

Luncheon meat

Contains more MagnesiumMagnesium	+72.2%
Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+36.3%
Contains more IronIron	+390.7%
Contains more CopperCopper	+106.7%
Contains more ZincZinc	+175.8%
Contains more PhosphorusPhosphorus	+60%
Contains less SodiumSodium	-83.5%

Contains more ManganeseManganese

+12.1%

~equal in Selenium ~38.3µg

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.

Mutton

Luncheon meat

Contains more Vitamin EVitamin E	+400%
Contains more Vitamin B2Vitamin B2	+40.8%
Contains more Vitamin B3Vitamin B3	+24.8%
Contains more Vitamin B5Vitamin B5	+46.3%
Contains more Vitamin B6Vitamin B6	+38.6%
Contains more Vitamin B12Vitamin B12	+382.6%
Contains more CholineCholine	+57.4%

Contains more Vitamin B1Vitamin B1

+113.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin K ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.44µg	0.92µg	147%
Iron	4.76mg	0.97mg	47%
Zinc	5.93mg	2.15mg	34%
Protein	33.43g	17.5g	32%
Sodium	135mg	820mg	30%
Phosphorus	272mg	170mg	15%
Cholesterol	109mg	78mg	10%
Vitamin B3	6.52mg	5.225mg	8%
Vitamin B6	0.377mg	0.272mg	8%
Vitamin B2	0.3mg	0.213mg	7%
Choline	100.6mg	63.9mg	7%
Vitamin B1	0.06mg	0.128mg	6%
Vitamin B5	0.897mg	0.613mg	6%
Saturated fat	5.142g	3.944g	5%
Polyunsaturated fat	0.814g	1.565g	5%
Vitamin E	0.8mg	0.16mg	4%
Copper	0.062mg	0.03mg	4%
Potassium	409mg	300mg	3%
Magnesium	31mg	18mg	3%
Monounsaturated fat	4.459g	5.685g	3%
Fats	11.09g	12.77g	3%
Calories	234kcal	189kcal	2%
Selenium	38µg	38.3µg	1%
Calcium	10mg	5mg	1%
Carbs	0.08g	1.04g	0%
Net carbs	0.08g	1.04g	N/A
Manganese	0.033mg	0.037mg	0%
Tryptophan	0.257mg		0%
Threonine	1.403mg		0%
Isoleucine	1.588mg		0%
Leucine	2.764mg		0%
Lysine	2.999mg		0%
Methionine	0.918mg		0%
Phenylalanine	1.399mg		0%
Valine	1.678mg		0%
Histidine	0.975mg		0%
Omega-3 - ALA	0.147g		N/A
Omega-6 - Gamma-linoleic acid	0.025g		N/A
Omega-6 - Eicosadienoic acid	0g	0.055g	N/A